8-2-24

Clean and jerk

Every 2 min for 6 sets

6 clean and jerk at 50%

Should be quick singles

135

135

135

155

155

165

18min amrap

15 cal row

10 strict hspu

10 dbl db box step up 20"/50#

30 dus

R: 5+11 cals

I scaled to 5 shspu ans 5 kipping. I did 3 sets ub shspu then 4-1, then 1-2-1-1. I was happy with how they went.

Rows all 1400 cal/hr pace.

Bsu all ub.

Dus were off today. No sets ub.

15min z2 bike

53 avg rpm

128 cals

7-31-24

18min cap

200m run

21-18-15-12-9-6 

Hang Power Snatch 115#

Time: 16:00

this was a good challenge.

barbell cycling like this is the work I need. I'm happy with how I did on the bar. But need to rest less.

8-7-6

7-6-5

6-5-4

7-5

5-4

6

shouldve done the 9 set ub. Was thinking I had a 3 set at the end.

Rest 5min

15min z2 bike

53 avg rpm

122cals

7-30-24

Deadlift 

5x5 build

135

185

225

275

305

All TNG. Felt good. Had 325 in me but played it smart since I haven't dl in a while.

5 rounds

2min on, 2min rest

30 air squats

Max cal bike

Total cals: 130

Goal was 125.

All squats ub no problem. Leg day paid off there.

Cals were 28, 25, 24, 26, 27.

Would've had 25 or 26 on set 3 but my partner forgot to reset the bike.

7-28-24

I wrote this one. We wanted a shoulder skill day.

For time:

Teams of 2

10-9-8-7-6-5-4-3-2-1

A. 

P1: HSPU

P2: Pull ups

B.

P1: HS Walk # of mats

P2: GHD

C. 

P1: Push Press 135/95#

P2: Bar Muscle ups 5-4-3-2-1-1-2-3-4-5

Time: 49:23

A. 9:01

B. 29:10 finished

Was written as P1 do 10 then P2 do 10, P1 do 9 then P2 do 9... then switch moves.

We did it as P1 did 10 of each most then P2 did 10 of each, then P1 did 9...

Partner: Kalyn

All couplet 1 ub.

Hs walks were best I've ever done from 6-5-4-3-2-1. I learned to lean in to my feet as they got ahead of me.

I did bmu ub. Pp I got no rep on rep 6 of 6 set.

It was just she and I