5-24-24

 12 min EMOM

Powerclean

Min 1-4 - 3 reps

Min 5-8 - 2 reps

Min 9-12 - 1 rep

Started at 135 and added weight every 2 minutes until the last 2 minutes.

135, 155, 175, 195, 205, 225 for 1, 245 for 1.

I was pumped about 245. I haven't attempted that in a long time. It was pretty easy. Leg day is paying dividends.

For time:

15 rounds

2 powerclean 185#

5 t2b

Time: 7:05

My goal was to TNG all the powercleans. I did. T2b were ub. 

Kettlebell WOD

10 min EMOM

10 russian swings 70#

rest 1 min

10 min EMOM

1 TGU 70# (alternate arms each minute)

15min z2 bike

61 rpm avg

186 cals

Accumulate 3 minutes of dead hang.

Took me 6 minutes. Did 1 minute then sets of 30 sec. The PC/T2B taxed my forearms.

5-22-24

 Chin ups

15 banded with 2 sec up and 2 sec down, red band

max rep unassisted no tempo - 11

max rep banded - 10

max rep banded - 10

Rankel

20 min amrap

6 deadlift 225#

7 burpee pull ups

10 kbs 70#

200m run

Rounds: 7+10

We changed burpees to bar facing because of all the pull ups we did in the strength. I slowed down significantly after 3 rounds. All DL and KBS unbroken.

5-21-24

 Ingrid

8 min cap

10 rounds

3 powersnatch 135#

3 bar facing burpee

Time: 5:56

3 rounds TNG then quick singles. 

rest 5 min

Gretel

8 min cap

10 rounds

3 clean and jerk 135#

3 bar facing burpees

Time: 6:43

2 rounds TNG then singles. Wanted to go longer with TNG but snatches took it out of me.

3 rounds

100 bent hollow flutter kicks

20 ring knee tucks

15min z2 bike

57 rpm avg

146 cals

5-19-24

 Thunder Bros Legs

Warm up

Banded Bulgarian Split Squat with single DB

10 reps each leg

into

10 Dbl DB RDL with 3 sec neg and 1 sec pause

Bands per set: red, black, green, blue

Single 25# DB

RDLs with 25# 

5 sets

12 Back Squat with 3 sec neg, 1 sec pause, 135#

into

20 Heel Elevated 2" 3/4 Goblet Squat, 50#

Last set used 155# for squat. The goblet squats smoked the quads.

3 sets

10 Landmine rear lunge curtsy 1/2 up + full up = 1 rep, each leg. 25#

5 sets

30 seated DB calf raises, 50# on each leg.