11-1-26

Let's get Athletic, Day 1

Warm up

3x4 wallball chest throws, 20#

4x10m sprint takeoff at 65%

4x10m sled push 180#

3x3 short box jumps 20"

Power clean

5x3 at 60-79%

165 

170

185

185

185

Felt good and fast with good technique.

Back squat

5x135

3x185

6x210

5x225

4x240

3x255

8x185

Dbl db Bulgarian split squats

3x8 per leg with 35s

3x10 seated banded hamstring curls

Green band

15min amrap

12 cal bike

12 Russian kbs 70#

10 push ups

150m row

R: 6+12 cals

10-30-26

15min z2 bike

143 cals

Back squat

5x135

3x5 at 185

30min cap

Buy in: 1 mile run

50 wallball 20#

40 t2b

30 clean and jerk 135#

20 hspu

10 thrusters 135#

Time: 28:31

Mile was 7:08

Wb as 30-20.

T2b 10, 10, 5s

C&j all singles. These crushed me. So slow. Couldn't breathe.

Hspu 6-4, 6-4

Thrusters 5-3-2

This was way harder than I thought it would be. I haven't run in a few weeks. The c&j was the real killer. And shouldnt be.

10-28-26

Squatober max day

15min z2 bike

141 cals

Back squat max

5x50% 155

3x65% 195

1x80% 240

1x92.5% 275

1x100% 300

1x107% 310

1x110% 315

1x112% 320 failed

1x112% 320 

320 was my goal. Very happy with this. I haven't hit over 295 in 4 years.

10-26-26

10min z2 bike

88 cals

Snatched grip deadlift

4x4 200

Standing BB press

3x5

105

105

125

Incline db press

3x8 70s

1x10 70s, I needed spot for last 3.

10-25-26

Squatober

Back squat

5x60% 185

3x70% 215

2x80% 240

1x85% 255

1x88% 265

1x90% 275

Db Bench

10x35s

5x50s

Then changed to single arm DB bench x5 per arm

60

70

80

90

BB bent row

3x5 135

Single leg single arm DB RDL

50

3x5 per leg

10-23-26

15min z2 bike

148cals

Back squat

5x65% 195

2x80% 240

5x70% 210

2x85% 255

5x75% 225

2x87% 262

5x80% 240

2x90% 270

Every 5min for 3 rounds, rest 3 min

30 cal bike

20 burpee box jump overs 24"

Max wallball

In round 2 and 3 the bbjo drop to 15 and 10.

Total wb: 108

40 ub, 33 as 15, 15, 3, and 35 as 15, 8, 12.

Bike rpm were 80, 72, 62

10-21-26

5min bike warm up

30/30

Pause Back Squat - 2 sec at bottom every rep.

5x55% 155

4x60% 185

3x65% 200

3x2 at 70% 215, 215, 225

10-18-26

Back squat

Warm up

4x135

3x185

Working sets

4x75% 225

3x80% 240

2x87% 261 (I messed up my math and did 2x251 first, then realized it and went and did 261)

2x5 at 83% 250

Zercher squat

3x5 build to last set being tough

135

155

185 wasn't tough so did another at

205

Prob could have hit 225

Strict weighted pull ups

4x5

55#

10-16-26

Back squat

Complete

2x80% 240

2x85% 255

2x87% 262

Attempt

2x90% 270

3x90% 270

4x90% 270

I hit all reps without a spot. I wasn't sure how the 90% would feel but they felt amazing! Every set felt better. The best that has felt in 10 years!

10min amrap

10 cal ski

10 DB hang snatch 50# (5 R/5L)

Down and back single arm KB farmers carry 70#

R: 6+10+1 unbroken

This felt great. I felt like I could've gone all day.

10-14-26

8min z2 bike

57 rpm

78 cals

Three Tri sets

A. BB Bulgarian split squats

3x5 at 95# per leg

DB rear raises 

3x10 20#

DB shrugs

3x10 50#

B. Front squat

3x5 at 165 (55% back squat)

DB Incline bench

3x10 50#

DB Lateral raises

3x10 w 20#

C. Back squat

5x210

5x215

5x225

Push ups

3x10

Kbs

3x10 American w 53#

10-12-26

3x10 kbs

35, 35, 53

Deadlift

4x135

4x225

4x275

4x300

4x300

2x345

2x345

10 push ups after each deadlift set.

18min amrap

30 wallball 20#

10 burpee box jump over 24"

500m row

R: 3+39

Row was 1:54 and then 2:02 pace

10-11-26

Squatober

Back squat

Warm up

5x135

5x185

3x210

2x225

10min max sets of 2 reps at 81.5%

245

I hit 16 sets. That's 3 more than last week with 5 more pounds. Wore belt whole time. Tried for every 30 sec. Had 9 rounds in 5 min.

Superset

4x10 seated DB Arnold Press

4x5 per arm DB row

35, 35, 45, 45 for Arnold 

70 for rows

Superset

4x5 strict weighted pull ups, 45#

4x5 DB pullovers 45#

DB reverse lunge max sets of 5 per leg in 5min with 15% of bodyweight in each hand, 30# each.

12 rounds of both legs completed. Unbroken.

10-9-26

7 min bike

4 min z2 

3min 30/30

78 cals

Back squat wave sets

3x70% 210

1x85% 255

3x75% 225

1x90% 270

3x80% 240

1x95% 285

These felt good, especially the 90 and 95%. I didnt think they'd feel so good. Wore belt for those.

Front squat wave sets

4x55% 155

2x65% 185

4x60% 170

2x68% 190

10-7-26

5min 30/30 bike interval

50 cals

Back squat

5x5 at 72%

215

These felt great.

Falkel (hero wod)

25min amrap 

8 hspu 

8 box jumps 30"

1 rope climb

R: 11+16

Have head cold so wasn't my best.

Burned about 90 seconds in the middle to run to car and get a shin sleeve cuz rope was burning me. Black ropes are definitely harder.

All hspu and bj ub.

10-5-26

15min z2 bike

Nasal

52 rpm

128 cals

Snatched grip deadlift, no bounce

5x5 at 200

Push ups

3x20

Every 30 sec for 20 min

1 clean and jerk 185#

No misses, 41 reps

10-4-26

Leg day

Back squat

Warm up

5x60% 180

3x70% 210

2x85% 225

10min max # sets of 2 at 80%

13 sets

Beltless for first 7 sets

Zercher squat

Light to medium

4x5

135

Superset

2 rounds

10 seated Dbl DB press 50#

5 SA DB row 50 then 70

Bodyweight Bulgarian split squats

3x10 per leg 3 sec down and up

10-3-26

4 mile run with Kate at Greenway

35:10

Miles were 9:10, 8:55, 8:43, 8:19.

10-2-26

15min z2 bike

33% nasal

Rpm 55

130 cals

Partner wod

Partner: Kate

For time:

10 rounds, YGIG 

15/12 cal bike

15 wallball 20/14#

10 deadlift 225/155#

6 t2b

Time: 24:21

I finished at 21:29. My times were 1:59, 1:57, 2:15, 2:25, 2:19.

All bikes around 75 rpm. Wb, dl, and t2b ub.

9-30-29

15min z2 bike

Mixed

52 rpm

115 cals

Back squat build to 67% (200)

5x95

5x135

3x165

2x185

Cluster sets x2

5x200

Rest 30sec

5x200

Rest 30sec

5x200

Rest 2.5min

Dbl db Bulgarian split squats

3x5 per leg with 50s

Partner wod with Ashley

For time:

60 Russian kbs 53#

60 burpees 

60 kbs 

60 kb box step overs, goblet 24"

60 kbs

60 burpee kb box step overs 

60 kbs

Time: 19:18

9-28-26

15min z2 bike

55 rpm

Nasal

135 cals

Deadlift 

5x3 at 70%

Every rep from dead, no bounce.

280

Strict pull ups

7x3 full ROM

Last3 sets did weighted with 25, 35, 45#

Wod

3 rounds

3min on, 2min off

15cal ski

12 burpees

Max rep power clean 155#

R1: 20

R2: 17

R3: 12, wanted 15.

All singles, no breaks until R3, but weren't long.