8-27-25

30min cap

400m run

50 wallball 20#

40 push ups

30 butpees to target

20 hang powercleans 135#

2 laps plate push 45#

20 hpc 

30 but

40 pu 

50 wb

400m run

Time: 26:56

run 1:43

50 wb ub

40 pu in 5s

burpees steady

cleans in 5s

push burned

cleans 6-6-8

burpees SUCKED

pu in 3s and 2s

wb in 10s

run 2:14

8-26-25

Split jerk 40-50%

3x2

95

115

135

165

20min cap

15 wall walk

10 dbl db s20 70#

30 dus

30 ghd

30 dus

10 s2o

30 dus

30 t2b

30 dus

10 s20

Time: 13:53

Wall walks in 2:43

S20 as 5s

All dus ub

Ghd as 20-10

T2b as 12-8-5-5

8-24-25

Leg day

Zercher squats

5 sets building

8 reps with 3 sec negative

95

115

135

165

185

4 sets

15 banded dbl db sumo RDL, green band on rig to waist, 3 sec negative

50s

3 sets

15 heel plate elevated goblet squats with 3 sec negative 50#

Into

10 dbl db triple pulse walking lunges per leg 35#