5-29-26

15min z2 bike

Nasal

56 rpm

142 cals

18min cap

400m run

10 ring Muscle ups

30 box jump overs 24"

10 rmu

20 devils press 50#

10 rmu

Time: 14:11

Finished 20 RMU at 7min.

DP slowed me down big time. Took me 4 min. I was a bitch, 3-3-3-3-4-4.

Mu 6-4, 5-3-2, 4-3-3.

Run in 1:38.

Bjo ub.

5-27-26

15min z2 bike

Mouth, talking to JB

55 rpm

140cals

3 rounds

10 per leg dbl db box step ups with 3 sec negative on eccentric. 50#, 20"

10 single leg KB RDL, 35#

10 pallof press per side, black band

6 rounds

10 thrusters 95# 

200m run

10 burpees over bar

Rest 2min

Goal was 2min or less per round.

All thrusters and burpees ub.

1:53

1:50

1:52

2:00

2:08

2:04

I walked from corner of building to line on the last 2 and that cost me sub 2min. Bitch.

Felt like I was going to puke for about 5 minutes after. Super humid today.

5-24-26

Leg day

I took it easier today because my low bacl is still sore from Friday.

Back squat

Take 3 sets to build to bodyweight then

3 sets 

Max bodyweight squat at 8 RPE, 195#

Into

Max heel elevated kb somersault squats 70#

Did 10 reps for both all 3 sets.

3 rounds

8 BB Sumo RDL w 3 sec neg 50-60%, 135#

Into

30 sec inverse ghd low back hang

Banded single db bulgarian split squats

Black band

50#

3 sets of 10 each leg