10-30-24

Deadlift 4x4 85%

330

23min amrap

1-2-3-4-5-6... hspu

9 burpees over the bar

3 powerclean 185#

R: completed 11

All hspu ub until 11 set: 6-3-2

All PC singles

All burpees ub

10-29-24

Split jerk

5x3

135

135

165

165

185

For time:

400m run

1 trip plate push

30 pull ups

400m

1 trip

15 c2b

400m

1 trip

30 pull ups

Time: 9:39

Goal was sub 9, last pull up sets wasn't efficient enough.

Pull ups 30 and 10-6-4-4-3-3.

C2b 8-7.

Runs steady. Plate push ub.

10m z2 bike

48 avg rpm

63 cals.

10-27-24

Leg day

Warm up

2 sets of banded box step ups

10 each leg with black band on 24"

3 sets

3 seated max height box jumps from 20" seat.

Hit 44" (30" plus 7 plates stacked)

Box squat

6x2 as heavy as possible

245

255

265

275

285 for 1 and 275 for 1

275

285 for 1

Banded KBS

5x20 with green band and 53#

3 sets with 53# KB

8 goblet squats with 1/2 rep from bottom into 1full rep = 1 rep

Into

5 heel elevated on plate goblet squats with 3 sec down and 3 sec pause at bottom

Into

Max piston squats

Into

10 each leg triple pulse walking lunges.