8-30-24

3k run at Latta with Nataly. Shade trail backwards.

13:24

8-30-24

Thunder bros leg day

Back squat

10 reps with 1 sec negative, 135#

8 reps w 1 sec negative, 185#

6 reps with 1 sec negative, 225#

20 rep max, 205#

3 sets

8 BB Sumo Deadlift with 3 sec neg

Into

8 dbl db rdl with 3 sec negative, 50#

DL Weights were 155, 175, 195

3 sets

15 heels elevated DB goblet squat with 3 sec negative, 50#

Into

10 dbl db triple pulse walking lunges per leg, 25#

15 min z2 bike

54 rpm avg

131 cals

Accumulated 3 min dead hang

2 sets of 90 sec

8-28-24

Strict press

15 light reps, 75#

12 reps with 3 sec negative, 75#

8 reps of 1/2 up then full up (totals 1 rep) with 3 sec negative, 75#

10 reps, 115#

8 reps, 115#

21min cap

36 cal bike

36 burpees

Rest to 7min

30 cal bike

30 burpees over the line

Rest to 14min

24 cal bike

24 burpee broad jump, 4 ft

Time: 17:19

5min cap on each piece.

Rounds were 3:44, 3:55, 3:19. 2nd round could've been 3:44 but I didn't get in my burpee groove until rep 13.

1st bike was 75 rpm, others were 70 rpm.

5min z2 bike

49 rpm avg

26 cals

8-27-24

Clean and jerk

8 sets of 4 reps every 90 sec

135

135

165

165

165

185

185

185

16min emom

200m run

Max DUs

Max kbs 53#

Rest 1min

Score is total dus and kbs

Score: 389

Dus: 65, 81, 70, 62

Kbs: 32, 30, 24, 25

15min z2 bike

49 avg rpm

114 cals

8-25-24

Thunder bros leg day

Front squat

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

B. 5 reps 3 sec down/up into 5 fast 3x (30 reps), 75#

C. 3 reps 3 sec down/up into 3 fast 3x (18 reps), 95#

D. 10 heavy reps into 10 half reps from bottom, 115# 

E. 10 heavy reps drop 30% into 10 reps drop 30% into 20 half reps from bottom, 135, 95, 65#

I should've used 135 on D and 155 on E.

3 sets per leg

SA DB Bulgarian split squats

15 reps with 3 sec negative, 1 sec pause at bottom, 35#

3 sets

10 3/4 DB goblet Sumo squats into 15 sec hold at bottom

Heavy into medium into light

50, 35, 20#