7-26-24

Thunder bros leg day

Front squat

A. 15 reps light, 3 sec down and up. 75#

B. 5 half reps from top, 5 half reps from bottom, 5 full reps x2. 75# (should've done 95#)

C. 12 reps w/3 sec negative. 135#

D. 10 reps w/3 sec negative.  165#

E. 8 reps w/3 sec negative. 185#

F. Drop 70% of E weight and do 7 reps, rest 15 sec, 5x. 135#

3 sets

10 BB hip thrusts w/1 sec pause at top. 135#

Into

30 lateral banded Sumo steps per leg w/butt band

3 sets each leg

15 SA DB Bulgarian split squats w/3 sec down and 1 sec at bottom, hold rig. 25#

5min EMOM

20 banded KBS. 53# w/black band.

Last 10 reps on last 2 sets were tough cuz of grip

7-24-24

4 rounds

10 each leg front rack rear lunge return

60 sec wall sit

Rest 2min

Weights were bb, 75, 95, 115

I did 2 sets before the wod below and 2 sets after.

5 rounds

90 sec cap

15 cal bike

Max rep SA DB Snatch 50#

Rest 90 sec

Total snatch: 106

Snatches were 25, 24, 22, 20, 15 ub

Last bike was tough.

7-23-24

Pause split jerk

Pause in dip and jerk

2x3 at 35%

75

95

Push jerk

3x2

135

165

185

Split jerk

3x1 85%

195

205

215

Felt great. Had 225 in me but ran out of time.

20min cap

10-20-30-40 Box Jump Over 24"

40-30-20-10 T2B

200m run after each set

Time: 14:43

T2b were 8-8-8-8-3,3,2, 5x6, 10-6-4, 6-4

15min z2 bike

52 avg rpm

115 cals

7-21-24

Leg day

Single leg box elevated SA DB adductor RDL

3 sets

8 each leg with 3 sec negative, 25#

Back squat start at 40% max and go up 10% each set. Last 3 sets should be between 85-95%

20x115

18x135

16x165

14x190

12x220

10x245 (I hit 3 and failed the 4th)

8x225

8x225

8x225

Then I did 7x225 to make up for the 7 reps I missed in the 10 set.

Single leg banded box step ups 24", green band

3x30 per leg