9-5-25

Squat snatch build to heavy

95

115

135

155

Stopped there cuz didnt warm up much.

14min cap

15-12-9-6-3

Powerclean 155#

GHD

15 cal row

Time: 12:19

Cleans were quick singles ub. Felt really good.

Ghd ub

Row 1300+

9-3-25

For time

21-15-9

Wallball 20#

Box jumps 24"

KBS 53#

Rest 2min

9-15-21

KBS

BJ

WB

Time: 14:17 includ8ng rest

Part 1: 5:17

Part 2: 7:00

All ub. Box jumps slowed on second part. 21 set was rough.

9-2-25

Deficit deadlift

Deficit on 45# plates

3-2-1-3-2-1 at 70, 80, and 85% max

Rest 60-90 sec between

275

315

335

275

315

335

25min cap

6 rounds

50 DUs

10 GHD

5 shuttle runs (30ft down, back =1)

10 Front Squat 135#

25ft hs walk

Time: 25:40

Had 23 ft left at cap.

3 sets dus ub, 2 sets 1 break, 1 set 3 breaks.

Ghd ub

Fs ub

Hs walk poor.

9-1-25

45min z2 bike

Goal was 500 cals

Hit 500 cals at 44:40

Did 504 in 45:00.

100 at 10:18

200 at 19:19

300 at 28:24

400 at 38:33

About a 60 rpm avg across. Mostly 58 then the last 100 increased to about 68.