6-7-26

Leg day

Anderson back squat banded

5x5 with 3 sec neg, start just above parallel

Green bands

95

135

165

185

225

205

Banded russian kbs

5x20

Green band

70#

Superset

BB hip thrusts 135#

15

12

10

Into

Bulgarian split squats

15 single DB immediately into 15 bodyweight

Switch legs

50#

6-5-26

15min z2 bike

Talking

55 rpm

146 cals

For time:

300m run

20 deadlift 225#

20 strict hspu

300m run

20 dl

10 wall walks

300m run

20 dl

100 ft hs walk

Time: 19:17

finished 55 ft hs walk at 18:00. my hs walks are terrible. I started them at 15:50.

All dl 10-6-4.

strict hspu 6-4-3-2-2-1-1-1.

wall walks took about 3 min.

6-3-26

15min z2 bike

Nasal

60 rpm

157 cals

10min amrap

3-6-9-12-15...

OHS 115#

Bar Muscle up

Rest 2min

10min amrap

3-6-9-12-15...

Front squat 115#

Box jump overs 24"

Wod 1: 4+21 reps

All ohs ub except 15 set was 10-5.

All bmu ub except 12 set was 6-6. Did 6 ub into 15 set.

Wod 2: 5+14 reps

Rested way too much.

FS were 3, 6, 9, 7-5, 8-7, 7-7.

5-31-26

Leg day

Fromt squat

5x8 with 3 sec negative

95

135

165

185

205

225 (2)

15min amrap

200m run

15 ghd

10 deadlift 155#

R: 5+200m+15+7

Ghd was limiter. 15, 15, 10-5, 10-5, 6-5-4, 6-5-4

All dl ub.

5-29-26

15min z2 bike

Nasal

56 rpm

142 cals

18min cap

400m run

10 ring Muscle ups

30 box jump overs 24"

10 rmu

20 devils press 50#

10 rmu

Time: 14:11

Finished 20 RMU at 7min.

DP slowed me down big time. Took me 4 min. I was a bitch, 3-3-3-3-4-4.

Mu 6-4, 5-3-2, 4-3-3.

Run in 1:38.

Bjo ub.

5-27-26

15min z2 bike

Mouth, talking to JB

55 rpm

140cals

3 rounds

10 per leg dbl db box step ups with 3 sec negative on eccentric. 50#, 20"

10 single leg KB RDL, 35#

10 pallof press per side, black band

6 rounds

10 thrusters 95# 

200m run

10 burpees over bar

Rest 2min

Goal was 2min or less per round.

All thrusters and burpees ub.

1:53

1:50

1:52

2:00

2:08

2:04

I walked from corner of building to line on the last 2 and that cost me sub 2min. Bitch.

Felt like I was going to puke for about 5 minutes after. Super humid today.

5-24-26

Leg day

I took it easier today because my low bacl is still sore from Friday.

Back squat

Take 3 sets to build to bodyweight then

3 sets 

Max bodyweight squat at 8 RPE, 195#

Into

Max heel elevated kb somersault squats 70#

Did 10 reps for both all 3 sets.

3 rounds

8 BB Sumo RDL w 3 sec neg 50-60%, 135#

Into

30 sec inverse ghd low back hang

Banded single db bulgarian split squats

Black band

50#

3 sets of 10 each leg