7-19-25 breath hold

Max underwater breath hold

1:55.68

Rest 5min

3:06.25!

Ross

34.34

47.88

56.12

1:04.36

1:05.46

1:14.06

Alex

1:10.69

Max

26.59

7-19-25

Leg day in the garage

Back squat with 3 sec negative

5 at 6 rpe 165#

5 at 7 rpe 185#

5 at 8 rpe 205#

5 at 9 rpe

Max reps at 70% of previous set

My low back tweaked on the 4th rep of 205 set, I did the 5th rep and then stopped.

Ross did

35

40

55

60

40 for max reps of 30

3 sets

20 seated banded abduction

Into

15 kneeling kb squats

I used the black band and 35#

Ross used yellow band and 20#

3 rounds heel elevated DB

8 half up from bottom, full rep from bottom

Into

5 reps 3 sec down 3 at bottom

Into

Max rep piston squats

Into 

10 triple pulse lunges per leg bodyweight.

I only did the lunges cuz my tweak.

Ross used a 10# for part 1 and then bodyweight for the rest.

His Max pistons were 31, 33, 23.

7-18-25

20min cap

13-11-9-7-5

Powersnatch 135#

Bar Muscle up

Time: 19:58

Snatch all singles.

BMU as 8-5, 7-4, 6-3, 7, 5.

Snatched on QC side and bmu on UA side.

7-16-25

20min cap

10 rounds

12 cal row

3 clean and jerk at 60% 1RM powerclean,  165#

Time: 12:56

7-15-25

20min cap

25-50-75-100-125 ft SA overhead db walking lunge, 50#

5-10-15-20-25 burpees over db

200m run

Time: 18:22

7-13-25

Leg day

Back squat

15 light 135#

12 moderate 165#

10 mod heavy 185#

8 heavy 215#

6-8 as heavy as possible 235#

Take 70% off 5th set amd do 7 reps, rest 15 sec x5

165#

Landmine banded rdl, green band with 45#

15

12

10

All w 3sec negative

3 sets

10 bb hip thrusts 135#

20 banded sumo walks

1 set of 90 sec max reps single db split squats

Rest 2min

54 reps each side with 35#