11-2-26

15min z2 bike

131 cals

Wb chest passes

4x3 20#

Single arm DB bench

5 per arm

50

60

70

80

90

Standing BB strict press

3x6

115

135

125

BB bent row

3x8

155

175

195

Superset

3x12 db curl 35# (12 per arm)

3x12 ring dips

8min bike

30sec z2/30 sec at 75%

116 cals

11-1-26

Let's get Athletic, Day 1

Warm up

3x4 wallball chest throws, 20#

4x10m sprint takeoff at 65%

4x10m sled push 180#

3x3 short box jumps 20"

Power clean

5x3 at 60-79%

165 

170

185

185

185

Felt good and fast with good technique.

Back squat

5x135

3x185

6x210

5x225

4x240

3x255

8x185

Dbl db Bulgarian split squats

3x8 per leg with 35s

3x10 seated banded hamstring curls

Green band

15min amrap

12 cal bike

12 Russian kbs 70#

10 push ups

150m row

R: 6+12 cals

10-30-26

15min z2 bike

143 cals

Back squat

5x135

3x5 at 185

30min cap

Buy in: 1 mile run

50 wallball 20#

40 t2b

30 clean and jerk 135#

20 hspu

10 thrusters 135#

Time: 28:31

Mile was 7:08

Wb as 30-20.

T2b 10, 10, 5s

C&j all singles. These crushed me. So slow. Couldn't breathe.

Hspu 6-4, 6-4

Thrusters 5-3-2

This was way harder than I thought it would be. I haven't run in a few weeks. The c&j was the real killer. And shouldnt be.

10-28-26

Squatober max day

15min z2 bike

141 cals

Back squat max

5x50% 155

3x65% 195

1x80% 240

1x92.5% 275

1x100% 300

1x107% 310

1x110% 315

1x112% 320 failed

1x112% 320 

320 was my goal. Very happy with this. I haven't hit over 295 in 4 years.

10-26-26

10min z2 bike

88 cals

Snatched grip deadlift

4x4 200

Standing BB press

3x5

105

105

125

Incline db press

3x8 70s

1x10 70s, I needed spot for last 3.

10-25-26

Squatober

Back squat

5x60% 185

3x70% 215

2x80% 240

1x85% 255

1x88% 265

1x90% 275

Db Bench

10x35s

5x50s

Then changed to single arm DB bench x5 per arm

60

70

80

90

BB bent row

3x5 135

Single leg single arm DB RDL

50

3x5 per leg

10-23-26

15min z2 bike

148cals

Back squat

5x65% 195

2x80% 240

5x70% 210

2x85% 255

5x75% 225

2x87% 262

5x80% 240

2x90% 270

Every 5min for 3 rounds, rest 3 min

30 cal bike

20 burpee box jump overs 24"

Max wallball

In round 2 and 3 the bbjo drop to 15 and 10.

Total wb: 108

40 ub, 33 as 15, 15, 3, and 35 as 15, 8, 12.

Bike rpm were 80, 72, 62