9-4-26

Every 10min for 2 rounds

400m run

5 bar muscle ups

15 deadlift 185#

5 bmu

15 dl

5 bmu

400m run

Rest until 10min then go again.

R1: 6:53, R2: 10:50

out the door in 2nd round at 18:33.

Bmu ub thru 4 sets then 3-2, 2-3.

DL 10-5, 8-7, 8-5-2, 6-5-4

2nd round i was struggling

9-2-26

5min z2 bike

40 cals

Deadlift

5x5 at 275#

3x4 min rounds

18 cal row

10 strict hspu

Rest 2 min

18 cal row

5 wall walks

Rest 2min

18 cal row

50ft hs walk

Rounds were 2, 2, and 1+28 ft

Rest 4min

For time:

50 cal bike

3:32

8-31-26

Shoulder day

15min z2 bike

Nasal

140 cals

56 rpm avg

BB strict press 

10x45

10x75

10x95

10x105

Filly Press w 53# kb

3x10 w 35# db

SA kbs

10 per arm

35#

Then 5x10 per arm 53#

Switch in air

TGU

10x53

10x70

8-30-26

Leg day

3 rounds

10 banded step ups, 24" w black band

Anderson back squat, green bands

5x5 w 3 sec neg

135

155

175

195

205

Superset

Bb hip thrusts

15, 12, 10

Into

Single db bulgarian split squats

15 with 50# straight into

15 bodyweight

Switch legs after