9-13-24

3 sets

20 alternating DB shoulder press from top, 35#

Into

50 banded pull apart, black band

3rd set of press do max reps = 26

3 sets

15 Seated db clean and jerk, 35#

25min cap

5 rounds

10 SA DB s2o right arm, 50#

10 c2b

10 SA DB s2o left arm 50#

10 sandbag over shoulder, 150#

200m run

Time: 26:21

I had 2 sandbag left at the cap. All unbroken except sandbags which slowed down each round. 1st round was 4:10.

9-11-24

343

Partner wod

33min cap

343 cal bike

Every 3 min beginning with 0:00 do 11 synchro burpees

Time: 31:30

Partner: Kate

I did 201 of the cals as 43, 35, 36, 35, 35, and the final 17.

Rode 70-74 the first round then 66-68 for rest. This felt good.

9-10-24

8min emom

30 sec handstand hold

Max strict hspu

Hspu: 6, 3, 3, 2

3 sets 

12 dbl db front raises 15#

Rest 30 sec

30% of max rep strict hspu

3, 3, 2

15min cap

108-84-60-36 DUs

27-21-15-9 Goblet Squats 70#

20 GHD

Time: 14:30

DUs had breaks but were efficient. Did 77 in 108 set before break.

Squats ub except 11-10.

GHD were 20, 10-10, 10-5-5, 8-4-3-3-2

9-8-24

Thunder bros leg day

Box squat with 3 sec negative 

5x185

5x225

5x245

5x245

5x275

3 sets

BB hip thrusts with 3 sec negative and 1 sec pause at top, 135#

Into

20 banded lateral steps per leg

Landmine Hack Squats

A. 10 reps with 3 sec negative and 1 sec pause at bottom, 80#

B. Same as A

C. 5 full reps into 10 half squats from top x5 (75 rep total)

D. Same as C

Single DB Bulgarian Split Squats

One set each leg

8 reps with 8 sec pause in bottom on 8th rep

Do the above with a 90 into 70 into 50 into 35. That is one set. Do again with the other leg.