9-21-26

15min z2 bike

Talked

128 cals

52 rpm

Every 5 min for 20min

40 DUs 

20 t2b

10 hang powersnatch 95#

200m run

2:54

2:51

2:57

3:13

Broke once on dus in 1st and 4th round. Snatched ub. T2b were 10-6-4. Last 3 rounds the 4 were non-kip. Last round the 6 were too. That's where I lost time.

9-20-26

Leg day

2 mile run on air runner

13:57

1st mile 7:13

2nd mile 6:44

Stayed above 8.2 the whole time. Ran last 1/8 mile above 10.

Box squat

5x8 w 3 sec neg and 1 sec pause at bottom

135

165

185

205

225

Front Back single DB lunge

3x5 per leg w 50# (F-B is 1 rep)

3 sets

10 heel elevated dbl DB front squat 50# 3 sec down and 3 sec up

Into

10 bodyweight 3/4 squats

9-18-26

15min z2 bike

Nasal

143 cals

Partner wod

For time:

Buy in

6 down-back sled pushes 300#

200 bjo 24"

150 wallball 20#

100 sandbags over shoulder 100#

75 bar facing burpees

50 pull ups

Buy out

1000m ski

Time: 43:15

Partner: JB

9-16-26

11min z2 bike

103 cals

55 rpm 

Deadline

5x2

295

315

335

355

355

The 355 were singles

18min amrap

100m run

5 burped box jump overs 30"

5 clean and perks 135#

5 before

5 bar muscle ups

5 before

R: 4+100+3

All bmu ub 

9-14-26

Back day

5 rounds

10 strict pull ups

10 SA KB bent row 53#

10 tgu 53#

7min z2 bike

72 cals

57 rpm

9-13-26

Leg day

2 mile run

Time: 15:42

Beat last week by 2:10

Z2 for first mile between en 7-7.4 in 8:12.

Second mile as z3 mix of nasal and breath in 7:30.

Heel elevated front squat

20x75

18x95

16x115

14x135

12x155

10x175

8x185

8x185

8x185

Bulgarian split squat death set

3 rounds

8 single DB heavy 70#

Into

8 single dB moderate 50#

Into

8 single dB light 35#

Swith legs

9-11-26

15min z2 bike

154 cals 

Mostly nasal

Partner wod

For time:

2000m row buy in

20 rounds

4 devils press 50#

5 pull ups

8 powers natch 95#

15 burgers

2000m ski buy out

Time: 53:00 we finished 16th round and stopped.

Partner: Tommy

We rowed 250m at time.

Did 2 dp each alternated who did 5 pull ups, split snatched 4-4 and burpees 8-7.

9-9-26

8min z2 bike

71 cals 

For time:

2 rounds of each couplet before moving on

20cal ski

12 s2o 135#

20 cal ski

6 powerclean 185#

20 cal ski

12 deadlift 205#

Time: 13:33

That was the best s2o I've done. All ub.

Cleans singles.

DL as 7-5 both times.

Rested 5min then 

Build to heavy DL double

205

255

285

305

325

9-6-26

Leg day

2 mile z2 run on air runner

100% nasal

17:52

6.6 pace

Half mile in 4:28, Mile 8:52, 1.5 at 13:24.

I could go faster but wanted to see what a nasal pace and time would be.

Back squat max

3x165

3x185

3x215

3x235

1x255

1x275

3 rounds

10 bb hip thrusts w 3 sec neg 135#

20 seated banded hip abductions

2min max reps back squat w/bodyweight

185 for 20

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

8-28-26

40min cap

16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpee box jump overs 24"

200m run

Time: 34:20

Goal was sub 32.

All bbjo ub.

8-26-26

7min z2 bike

51 cals

Nasal

53 rpm

Deadlift

3x135

3x185

3x225

3x275

3x295

3x315

12min cap

6 rounds

15 wallball 20#

5 clean and jerk 185#

Time: 14:32

Wb ub

C&j singles, missed once on the 6th rep.

8min z2 bike

42 cals

Talking

47 rpm

8-24-26

Shoulder day

5min z2 bike

37 cals

Mouth

51 rpm

Filly press

8 rounds with 35# kb

2 sets of 10 each arm with DB of

20

25

30

35

10 TGU

53#

Single arm kbs 35#

5x10 per arm, switch in air.

3x10

Banded double arm front raises

Into

Banded single arm lateral raises

Red band

8-22-26

Leg day

Back squat

5x8 with 3 swc neg

135

165

185

205

225

3 sets

15 heavy banded single DB sumo RDL w 3 sec neg

Green band, 50#

3 rounds

15 heel elevated db sumo squat with 3 sec neg

50#

Into

10 dbl db triple pulse lunge per leg, 25s

8-21-26

For time:

1 mile run

50 wallball 30#

1 Mike run

Goal: sub 20min

Time: 18:51

Mile: 7:15

Wb: 3:29 as 20-10-6-4-6-4

Mile: 8:07

I am happy with my performance.

Rest 7min

8min z2 bike

Mouth

51 cals

50 rpm

8-19-26

10min z2 bike

Nasal

109 cals

60 rpm

5x5 deadlift

135

185

235

285

315

For time:

400m run

40 unbroken sandbag walking lunges 100#

400m run

30 sandbag ground to over the shoulder 100#

400m run

20 burpees over sandbag

400m run

100m sandbag bear hug farmers carry ub 100#

Time: 18:33

8-17-26

8min z2 bike

Nasal talk mix

83 cals

15min amrap

15 cal row

5 burpee box jump overs 30"

10 thrusters 95#

5 bbjo

5 bar Muscle ups

5 bbjo

R: 2+41

4 bbjo from finish. I was a bitch and stood there too long before last thruster set. Def should've finished 3 rounds.

thrusters ub

bmu ub

rows 1300 avg