9-20-24

Partner

YGIG

For time:

8 rounds (4 rounds each)

3 powerclean 135/95#

3 thrusters

3 bar over burpees

400m run split into 100s

8 rounds 

3 powersnatch 95/65#

3 overhead squat

3 bar over burpees

400m run

8 rounds

12/10 cal ski

15 wallball 20/14#

Time: 20:19 (I finished my last round at 19:03)

Partner: Kate

All unbroken. Thrusters felt good. OHS felt great.

Rested 1:20 then right onto bike for

Z2 bike 15min

Avg rpm 51

118 cals

9-18-24

Deadlift heavy

10x135

10x185

10x225

5x265

2x305

1x345

1x365

1x385

15min amrap

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

Back squat from ground, 155#

12 hand release push ups

R: 11+8

All squats ub.

Hand release push ups 12 thru 3 rounds then 6-3-3.

9-17-24

10min emom

20 wall facing shoulder taps

30sec max ring push ups

80 push ups: 16,17,17,15,15

22min cap

50 cal row

20 DB suitcase walking lunge, 50#

40 Alt DB hang snatch, 50#

40 T2B

20 DB suitcases walking lunge

40 alt db snatch

50 cal row

Time: 16:19

Row 2:13

Lunges ub

Snatches 20-20

T2b in 10s

WL ub

Snatches 20-20

Row 2:35

15min z2 bike

Avg rpm 51

111 cals

9-15-24

Leg day

3 sets

12 banded landmine RDL w 3 sec negative, green band

Into 

8 Dbl Db walking lunge per leg w medium weight, 35#

Mummy squats

A. 20 light, 75#

B. 5 half squats from bottom into 5 full squats x3, 95#

C. Same as B, 115#

D. 10 heavy reps w 3 sec negative, 155#

E. Drop 20% of wt from D and do 20 reps, 125#

3 sets

15 Dbl kneeling front rack KB hip extensions w 3 sec negative, green band, dbl kb 35#

10 min emom

20 db Sumo squats, 90#