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

5-22-26

Cowabunga instead of Murph

90min cap

10-20-30-40-50 cal ski

5-10-15-20-25 Double DB Snatch 50#

50 DUs after each round

Time: 24:53

Rest 3 min

100 Thrusters

200m run everything you break

Time: 27:29 (55:22)

Rest 3 min

10-9-8-7-6-5-4-3-2-1

Double DB Powercleans 50#

Box jump overs 24"

We got rid of the Cindy emom, that is impossible.

Time: 12:20 (70:42)

10 rounds

5 t2b

3 burpees

1 wall walk

Time: 11:16 (84:58)

Ski was 900 cal/hr avg

Dbl db snatch were 5, 10, 10-5, 10-6-4, 10-8-7

DUs steady

Thrusters were 10, 10, 10, 10, 10, 13, 10, 15, 12. I was happy with this.

The 3rd wod was the hardest. The Thrusters made it the hardest. I did all dbl db cleans ub except 10 set was 5-5. Jumps ub. But WAY too much sitting between both until the 6 set.

Last wod was all ub.

5-20-26

15min z2 bike

57 rpm

Nasal

147 cals

25min cap

1000m row buy in

3 rounds

10 t2b

10 s2o 135#

10 burpees

800m run buy out

Time: 17:50

Row 3:37

T2b 10, 5-5, 6-4, 6-4 these fell apart. I expected ub here.

S20 10, 10, 6-4, 6-4 these felt good. Wanted ub but happy with how it felt and technique.

Burpees slow and felt heavy.

5-18-26

10min bike

30 sec at 55 rpm

30 sec at 70+ rpm

Total: 130 cals

20min cap

10-20-30-40

Push ups

Box jump overs 24"

After each set run 100m and do 3 squat cleans at 70%

165#

Time: 13:40

Squat cleans were quick singles.

Bjo ub

Push ups 10, 20, 10-6-5-5-4, 10-5-5-3-3-2-2-3-2-3-2.

5-17-26

Leg day

Anderson Front Squat, banded.

I used black bands

5 sets of 5 at 6,7,8,9,10 rpe

5x95

5x115

5x135

5x155

5x175

5x195

2x205

175 was my 1p rpe but didnt feel like it so I did 195. That didnt feel like it either so I did 205. Only got 2 reps, that felt like it.

3 rounds

30 seated banded hamstring curls per leg, red band

Into

BB RDL

10 heels together

10 neutral

10 sumo

Used 135#

Bulgarian death set

90sec max reps Bulgarian split squats 53#

Rest 2min

90 sec other leg

Did 50 each leg as 25-10-8-7. Had 6 sec left on the right leg to do more.