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

10-21-26

5min bike warm up

30/30

Pause Back Squat - 2 sec at bottom every rep.

5x55% 155

4x60% 185

3x65% 200

3x2 at 70% 215, 215, 225

10-18-26

Back squat

Warm up

4x135

3x185

Working sets

4x75% 225

3x80% 240

2x87% 261 (I messed up my math and did 2x251 first, then realized it and went and did 261)

2x5 at 83% 250

Zercher squat

3x5 build to last set being tough

135

155

185 wasn't tough so did another at

205

Prob could have hit 225

Strict weighted pull ups

4x5

55#