9-26-25

Warm up

2min each on 

Bike

Ski

Row

For time:

2-4-6-8-10

Powerclean 225#

10-8-6-4-2

C2b

Time: 11:56

One missed rep, 2nd rep of 4 set. Im really happy with this. I haven't cleaned 225 is a while. All c2b ub.

Core circuit

2 rounds

10 furniture slider pikes

10 furniture slider oblique crunches per side

10 Russian twists per side 25#

10 plate statue of liberty sit ups 25#

9-24-25

24min cap

5 rounds

15 V-ups

12 back rack reverse lunges 135#

9 push jerk 135#

200m run

Time: 16:39

V ups ub thru 3 then quick 10-5.

All lunges and pj ub. Dropped bar off back rounds 3-5.

9-23-25

Pause split jerk

3x3

75

95

115

20min cap

50 burpee to ring buy in

4 rounds

25cal row

75 DUs

50 wallball 20# buy out

Time: 18:45

Burpees in 3:20

Middle finished at 15:55

Wb as 25,15,10

9-21-25

Leg day

Heel elevated on 45# plate Front squat with 3 sec negative

15x95

12x115

10x135

8x165

5 sets of 7 with 15 sec rest at 115# (70% of 8 set)

3 sets

20 banded kbs 53# w green band

Into

10 per leg bench abduction 

Bulgarian Split squats

3x8 per leg

95#

3 sets

Single DB sumo squat giant set

10 heavy 3/4 squats with 15 sec pause at parallel on last rep, 90#

10 medium at 60#

10 light at 30#