12-31-21

Partner

100 cal bike

300m empty sled push

100 cap bike

Time: 14:11

Partner: JB

1st bike in 4:37. I did 15, 30.

Sled done at 9:17 (4:40) as down high back low 25m each

2nd bike at 14:11 (4:54). I did 15, 20, 25.

Rest 10min

12min cap

75 Dball over Shoulder 100#

Every 15 reps do 3 wall walks

Total: 60 Dball plus 2 wall walks

12-29-21

Warm up

3 rounds

Bear crawl forward/back

8 foot touches from all 4s

3 burpees

15 sec front plank

Shoulders were on fire 🔥

Floor Press

12-10-8-6-max 

2 sec negative for every rep on sets 1-4

135, 165, 185, 205, 135

Did 27 reps of 135 burnout.

18min cap

10 rounds

200m run

2 squat clean 185#

Time: 16:48

Hoped for unbroken reps but did all singles. No misses.

12-28-21

Deadlift

4x5 at 80%

325

5 rounds

15 cal row

12 t2b

Rest 30 sec

1:03

1:04

1:04

1:25

1:57

t2b ub thru 3 rounds then 6-6, 6-6. second set of 6 in each of last two rounds were dead swings.

12-21-21

Deadlift 

5x1 at 85%

345 across

4 rounds 

18 powerclean 95#

18 s2o 95#

18 wallball 20#

18 cal bike

Rest 2min

Goal is ub

RX+

ub thru 3 rounds with no transition on first 2 rounds.

4th round went 9-9 and 10-8 on bb.

Finished 5 cals in 4th round.

time: 3:00, 3:23, 4:05, capped at 3:25

12-17-21

Ohs 5x4 at 60, 65, 75, 75, 80, 80%

145

160

185

185

195

195

4 rounds

400m run

15 front squat 135#

15 c2b

Time: 19:00

front squats 8-7

c2b 15 then 8-7s

this was tough. felt like puking after

rested 10min then 

3 rounds

bike 2min on, 2min off

cals: 28, 32, 39

12-15-21

Floor press 

4x2 

165

185

205

225

25min cap

21-18-15-12-9-6-3

Kbs 1.5

Burpees

Hang powerclean 95#

50 DUs

Time: 21:15

should've been 21:15. I broke on 49 of the last DUs set and it took me 6 tries to get #50. pathetic 🤬

ub kbs

ub burpees

hpc 12-9, 9-9, 9-6, 12, 9, 6, 3

DUs not good overall

12-14-21

Warm up

3 rounds

5 deadlift 135

5 burpees

10cal bike

Deadlift

5x3 at 80%

335

16min rap

12 hand release push ups

12 s2o 115#

200m run

R: 6+8

176 reps (run worth 2)

hrpu got me

s2o 12, 12, 12, 6-6, 6-6, 6-6, 8

run consistent