7-27-26

10min z2 bike

Nasal

59 rpm avg 

101 cals

Every 2min for 10min

10 strict pull ups

3 sets ub then 5-3-2, 5-3-1-1.

20min amrap

30cal bike

10 db snatch 

10 single db box step ups 24"

Add 10 reps each round (not cals)

Total: 3+bike+26 snatch

All ub. Used 35# cuz still working back from right low back strain.

7-26-26

1st workout back since tweak on Wednesday.

5 rounds for time

400m run air runner

10 strict pull ups

40m dbl db walking lunge 25#

20m sled pull w/90# added

20m sled back pedal

Time: 42:12

Pull ups were 10,10, 5-5, 5-5, 6-4.

Lunges ub, ub, 20-20s

First round ended 6:17

2nd round ended 14:30

Wanted to quit after 3 but kept going.

7-22-26

15min z2 bike

59 avg rpm

Nasal

156 cals

Powersnatch

3x95

3x115

3x135

1x155x2

1x165

1x175 hit and tweaked right QL/Psoas

Couldn't do anything else. 🤬

7-19-26

15min z2 bike

Nasal

55 avg rpm

132cals

Gibson Team Wod

25min cap

100 hex bar deadlift 200#

100 alt DB snatch 50#

200 DUs

100 burpees over db

Time: 22:28

DL in 10s

Snatch in 10s

Dus in 25s, I did 50 last set.

Burpees in 10s, Josh quit after 40 so I did the last 60 in sets of 10s with 30 sec rest.

7-18-26

Gibson new house wod

7min z2 bike

Nasal

58 rpm avg

71 cals

10 min alt emom

Odd: 1 squat clean + 1 front squat 155#

Even: 30 sec moderate row.

For time:

10-8-6-4-2

Front squat 185#

20 cal bike

Time: 14:34

Unbroken

7-15-26

15min z2 bike

58 avg rpm 

153 cals

Back squat 

5x95

5x115

5x135

5x165

5x195 x3

5 rounds

200m run

15 pull ups

50 ft SA DB overhead walking lunge 50#, switch arms at 25 ft

Time: 15:56

All lunges ub

PUs 15 then all 10-5

This was tough on 2nd day back

7-13-26

1st day back from Sunapee

10min z2 row

2578cals

1:57.7 pace 

Into

7min z2 bike

52 rpm

50 cals

Every 10 min for 20 min

12-9-6

Alt DB snatch 50#

Bar facing burpee

Wallball 20#

Max cal bike with remaining time

R1: Finished in 4:41 and got 51 cals

R2: finished in 5:44 and got 41 cals

Rode 58 avg rpm both times. All wod unbroken