7-12-24

Thunder bros leg day

A. 3 rounds

12 banded landmine RDL w/3 sec negative, black band

Into 

8 walking lunges bodyweight

B. Mummy heel elevated on plate front squat

20 reps at 45#

5 half squats from bottom into 5 full squats x3 at 95#

5 half squats from bottom into 5 full squats x3 at 95#

10 heavy squats w 3 sec negative 115#

Take 20% off last set weight for 20 full reps, 95#

C. Landmine oscillating curtsy lunge, 10 each leg for 3 sets. 1/2 rep + 1 full rep = 1 rep

25#

35#

50#

D. 10 min emom

20 Sumo stance DB squats 90#

15min z2 bike

55 avg rpm

138 cals

7-10-24

Seated BB strict press with 2 sec down and up

12 at 95

10 at 115

8 at 125

6 at 135

6 at 135, drop to 115 and hit 2.

10 Double kneeling DB alternating press with 3 sec negative.

35# 

5 rounds

1:30 on, 2:00 off

10 Dbl DB DL 50#

10 Dbl DB walking lunge 50#

Max distance plate push

1 = 1 lap/100 ft

R1: 1+6

R2: 1+4

R3: 1+1

R4: 1+1

R5: 1+2

Total 636 feet.

7-9-24

Squat clean max

235

3x5min amrap

Rest 90 sec

15 t2b

50 dus

10 push press 135#

R1: 2+15

R2: 1+69

R3: 1+38

Total of 422 reps.

This might be the best PP wod I've ever performed.

T2b were 15 then 8-7s then 6-5-4s.

Dus were all ub except for 1 break on 1st set and 2 on last full set.

PP all ub except last set of 6-4.

2.5 mile z2 walk on Greenway with Bruiser

7-7-24

We went to Lake George in Maine and I was on the paddleboard for 4 of the 4.5 hours we were there.

At night, while grilling, I still felt like I was on it.