8-14-24

Lazar

50min cap

3 rounds

30 cal row

10 bar Muscle ups

Rest 3 min

3 rounds

30 cal row

15 strict hspu

Rest 3 min

3 rounds

10 bmu

15 shspu

Time: 50:00

Finished 10 shspu in 2nd round of last set at time.

1st part: 11:35

2nd part: 18:15

All rows in 1:29 going 1250 cal/hr

All bmu as 4-3-3 til last at 6-4

Shspu were 5s then 3s then 1s. These died quick after 1st 2 sets.

This was fun.

8-13-24

Deadlift

10x135

5x165

5x185

10x220

5x255

3x285

7x315

315 felt great, easily had 10+ but they said stop when you feel tension.

19min cap

3 rounds

200m run

12 DB snatch 50#

9 Lateral burpee over DB

Rest til 12min, then

600m run

36 db snatch

27 lateral burpee over db

Time: 17:52

1st part: 5:43, unbroken.

2nd part: 5:52, unbroken except for 1 break at 16 burpees.

I beat Gary by 6 seconds.

10min z2 bike

Avg rpm 41

Cals 47

8-11-24

Warm up

2 rounds

15 db single leg rdl left

15 db SL RDL right

30 gluten band lateral steps

30 air squats

3 rounds banded db RDL, black band, 50#

10 heels together

10 shoulder width

10 Sumo stance

Back squat

7 reps w 7 sec negative

7 reps w 6 sec negative

7 reps w 5 sec negative

7 reps w 4 sec negative

7 reps w 3 sec negative

7 reps w 2 sec negative 

7 reps w 1 sec negative 

135

155

175

195

215

235

235 for 5 without help

3 rounds

15, 12, 10 BB gluten bridge w 1 sec pause at top, 135#

Into

15 single leg DB Bulgarian split squats into drop the weight and do 15 more, each leg. 35#