5-17-24

 T bros shoulder day

Dbl DB shoulder press

A. 20 reps - 45#

B. 10 reps (1/2 rep up, full rep up = 1 rep) - 35#

C. 3 half reps up from bottom, 3 half reps from top, 3 full reps - 45#

D. 10 full reps at 45#, drop 30% into 10 full reps at 30#, drop 30% into max 3/4 reps at 20# - 20 reps

BB supine grip shoulder press with 3 sec negative

4x12

75# then 65# for last 3 sets

BB shoulder shrugs

15 at 225

15 at 225

12 at 275

12 at 275

20 min amrap

50 DUs

10 C2b

10 high Box Jump 30"

10 hspu

R: 6+16

C2B unbroken. Ropes broke 1 or 2x per set. BJ more taxing than I expected. HSPU ub for 2 sets then 1 break for 3, 2 breaks on last.

15 min z2 bike

55 rpm avg

136 cals

Single arm weighted banded box marches for obliques

3x30 steps per side (march right, march left = 1 step) with 45# held with green band.

5-15-24

 Tbros Back day

Strict Pull Ups

10 band assist strict pull ups with 3 sec neg, red band

8 bodyweight strict pull ups with 3 sec neg

5 weighted strict pull ups with 2 sec neg, 30# db

3 weighted strict pull ups with 2 sec neg, 45# db

Max rep bodyweight strict pull ups no tempo - 14

Banded weighted rack pulls from patella

10 with red band, 135#

8 with black band, 185#

5 with black band, 235#

5 with black band, 255#

Chest on bench, dbl db rows

3 sets

15 Dbl DB rows with 1 sec pause at top, 3 sec neg

straight into

10 Dbl DB rows

Used 30# dbs

4 rounds

1 min to complete

3 powercleans 155#

6 bar facing burpees

max cal bike

rest 3 min

R1: 28 cals

R2: 21 cals

R3: 14 cals

R4: 15 cals

Total cal: 78

Wanted to be 20+ every round. Legs didn't recover fast enough on rounds 3 and 4. Should've kept my eyes open and looked at rpms. Gary got 85 cals. I wanted to beat him.

15min z2 bike

45rpm avg

79 cals

5-14-24

 1 Push Jerk + 1 Split Jerk

95

115

135

155

185

205

15 min cap

4 Rounds for time

12 Deadlift 185#

30 DUs

30 abmat sit ups

Time: 7:09

Unbroken DL and sit ups. DUs were ub, 1, 2, 1 breaks. Broke and got right back on it. With no breaks may have been sub-7.

10min EMOM

all in same minute

5 heavy wallball 30#

1 trip plate push

15 min z2 bike

145 cals

54 rpm avg

5-12-24

 Thunder bros Leg Day

Partner warm up

2 rounds, all with a 20# wallball

10 chest passes

10 overhead passes

10 side passes left

10 side passes right

10 Granny passes

10 wallballs

Landmine double leg RDL and walking lunge superset

15 landmine RDL 25# with 3 sec negative

into 

10 bodyweight walking lunges with double pulse

15 landmine RDL 35# with 3 sec neg

into

10 walking lunges with triple pulse, double dbl 25#

15 landmine RDL 45# with 3 sec neg

into

10 walking lunges quadruple pulse, double dbl 35#

Heel elevated Mummy front squats, elevated on 25# plates

A. 15 light reps - 75#

B. 5 half reps from bottom into 5 full reps x3 (30 total reps) - 75#

C. 3 tempo reps of 5 sec down, 5 sec up into 3 no tempo reps x3 (18 total reps) - 75#

D. 15 reps with 3 sec neg - 75#

E. 20 reps no tempo (weight close to failure) - 95#, this wasn't close to failure, could've hit at least 10 more.

4 sets of:

15 db glute bridges into 20 banded pull throughs

DB weights were 50, 60, 70, 80

Black band

Elevated DB sumo squats, elevated on two 45# plates each foot

A. 20 reps of half up from bottom, full up (1/2 + full = 1 rep) - 70#

B. 5 reps with 3 sec neg, 3 sec up into 5 normal reps x3 (30 total reps) - 70#

C. 10 reps with descending pause at the bottom with each rep (10 sec, 9 sec, 8 sec...), after the 1 sec pause at bottom go straight into max rep 3/4 squats without pausing. - 70#, 50 reps of 3/4

D. 10 reps of 3/4 squat, rest 15 seconds x5 (50 total reps) - 70#