5-31-24

 TBros back

4 rounds

20 chest supported DB rows on 30 degree incline bench (medium weight) 

30# each hand

immediately into

15 DB incline bench face down V-raises (light weight)

5# each hand

4 sets building to heavy

10 reps of the following BB complex:

1 RDL + 1 Bent over row = 1 rep

95

115

135

155 

all unbroken

This was forearm heavy!

3 sets build to heavy

12 reps each arm - single arm DB band resisted row, 35# with red band

immediately into

30 straight arm banded pvc press down with 2 sec neg

red band

20min cap

5 rounds 

5 heavy wallball 30#

10 powerclean 155#

15 hspu

Time: 15:28

PC all quick singles

Hspu was limiting piece. Sets were 10-5, 8-4-3, 6-5-4, 8-4-3, 6-3-3-3

15 min z2 bike

58 rpm avg

158 cals

Accumulate 3 min hang

1:10

rest min

1:00

rest min

1:00

5-29-24

 T Bros Shoulder

Seated BB Strict Press with 2 sec negative

15 - 95

12 - 115

10 - 125 (9)

8 - 125 (6)

6 - 125 (4)

3 sets

Standing dbl KB alternating strict press, 35#

10 reps each arm

into

50 banded pull aparts at eye level, red band

Ring pull aparts for rear deltoids with 3 sec negative

3x12

12 min amrap

Bike cals

10-15-20-25-30-35...

Sandbag carry, 150#

25-50-75-100-125...ft

rest 3min

12 min amrap

Ski cals

10-15-20-25-30-35...

Single arm DB overhead walking lunge, 50#

25-50-75-100-125...ft

1st WOD: Finished 125 ft walk and 9 cals into the 35 set.

2nd WOD: Finished the 100 ft walk and 12 cals into the 30 set.

15min z2 bike

54 avg rpm

145 cals

5-27-24

 Chest Day

Floor Press with 2 sec negative

12, 10, 8, 6, 70% of set 4 max reps

135

185

205

205

135 for 17 reps

Single arm DB Bench with 3 sec negative

12, 10, 8, 6

50

70

80

80

3 sets

20 Incline DB Flies

into

10 push ups each arm on a Kb

25# DB

Accumulate 3 min of hanging afap

1:30

1:00

0:30 

Took 5 min total

5-26-24

 Thunder Bros Leg Day

Warm up

Quadruped Banded Leg Extensions

3x20 with 1 sec pause at top

Back squat

7 sets of 7 reps with descending negative 7,6,5... each set and increasing RPE 5, 6, 7

135

155

175

195

205

215

225

4 sets

20 banded russian kbs

straight into

10 copenhagen adductors each leg

red band, 70#

Bulgarian Split Squat, single arm DB 20# max reps in 90 sec

rest 2 min do other leg

60 reps both legs

Standing DB Calf Raises

3x15 with 1 sec pause at top and bottom