5-2-25

15min cap

30 cal bike

30 bar Muscle ups

30 cal bike

Time: 7:44

First bike easy in 2:00

BMU as 10-10-5-5

Second bike in 1:38

Rest 15min

20min cap

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

Thrusters 135#

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

Shuttle runs 30 yards (15 yd down and back is 1)

Time: 19:59

All thrusters ub thru round of 8. 9 set was 6-3, then 4-3-1-1-1.

I was excited about how good the thrusters felt. This is the best I've ever moved 135. Leg day is paying off. I wanted ub throughout. Almost had it.

4-30-25

SA DB strict press

5x5 per arm

35

45

50

50

50

Bb strict press

5reps at...

75

95

115

135

20min

Max bike cals

At zero ride for 4 min. Then at the 4, 8 12, 16 get off and do:

10 SA DB PP 50#

5 bar facing burpees

3 powersnatch start at 135 and add 5# per round.

Goal 200 cals

Cals: 195

I had 200 easy but I failed 1 rep snatch on last set and the extra rep took me 25 sec.

4-27-25

Leg day

Heel elevated front squat on 25#

15 light 5 sec down and up 45#

15 1/2 rep plus full rep = 1 rep, 95#

3 reps with 10 sec negative after 3rd rep, 4x (12 reps), 115#

10 reps w 3 sec negative, 135#

8 heavy reps with 3 sec negative, 165#

10 heavy 3/4 reps, drop 20% into 10 more 3/4 reps, drop 20% into 10 more 3/4 reps. 165, 135, 95.

BB RDL 3 sec down, 1 sec at bottom

12 light 135#

10 mod 165#

10 heavy 185#

8 heavy as possible 235#

I could've gone heavier.

3 sets

DB hip thrusts with 3 sec negative and 1 sec pause at top

15 at 70#

12 at 80#

10 at 90#

Into

20 heavy banded pull thrus w green band.

SA DB Bulgarian split squats death set per leg

8 w 90#

8 w 70#

8 w 50#

8 w 35#