5-16-25

7min cap

30 s2o 95#

30 box jump overs 20"

20 s2o 115#

20 bjo 24"

10 s2o 135#

10 bjo 30"

Time: 4:54 unbroken

Manion 

40min cap

7 rounds

30 cal bike

29 overhead walking lunges 95#

Time: 36:27

All lunges were 15-14. This felt way better than I expected. Leg day has made a huge difference in a positive way.

5-14-25

16min amrap

10 R arm hang DB snatch 50#

5 burpees

25ft R arm DB Overhead walking lunge 50#

10 L arm DB hand snatch 50#

5 burpees

25 ft L arm DB overhead walking lunge 50#

R: 4+3 R arm snatch

14min emom

1 powersnatch + 1 OHS

Did 2 min at each weight:

95

115

135

155

165

175

185

These felt great. Missed my first attempt at 175 but then hit it in the same minute. Missed my first 2 attempts at 185 and hit the third. 

This was supposed to be at 75%. 185 is my max for the past 5 years. So hopefully my max is higher due to leg day.

Every 7 min for 3 rounds

300m row

3 powercleans 75%

200m row

3 powercleans 80%

100m row

1 powerclean 85%

Weights were 185, 205, 225.

R1: 4:14

R2: 4:37 (Missed 1st attempt at 225)

R3: 4:23

5-13-25

Sisson 

20min amrap

1 rope climb 15 ft

5 burpees

200m run

R: 12+6.

Had 13 sec left after the 13th set of burpees 

Rest 5min

Back squat

5x8 with 3 sec negative and 1 sec bottom

135

155

175

195

205

5-11-25

Mini leg day on Mother's day

SA DB banded Bulgarian split squats, heavy red band

4x10

35

50

50

50