8-31-22

Deadlift

Build in reps of 3 tng

Finished with 205 

Being intelligent w back rehab

Sumo deadlift 

2x20

95

15min amrap

3 rope climbs

12 Russian kbs 53#

15 push ups

R: 7+2

push ups 15, 15 ,15 ,10-5, 8-7, 8-7, 5-3-3-2-2

8-30-22

3x10 db db butterfly flies

10#

3x10 half kneel SA db Arnold press

35#

For time

800m run buy in

4 rounds

12 strict pull ups

35 DUs

12 hspu

800m run buy out

Time: 22:01

Strict pull ups 6-6, 6-6, 4-4-2-2, 2-2-2-2-2-1-1

DUs we're terrible on first set, them smooth.

Hspu we're 12, 6-6, 6-3-3, 6-3-3

1st 800 - 3:24

2nd 800 - 4:01

8-28-22

Back squat

Build in sets of 10

Empty bar

75

95

115

135

165

185 for 3 reps

Mobility for low back and hips

8-26-22

3x10

Bb tricep pull over + skull crusher + close grip bench

3x12 

Ring dip

3x10

Gray band tricep push downs

Banded Split stance overhead tricep ext

3 rounds

25 box step ups

100 DUs

50 air squats

Time: 14:35

Glad to get this in w no exacerbation after a week of back issues

8-21-22

15min amrap

5cal bike

5 strict pull ups

5cal bike

5 dbl db strict press 35#

R: 10+12

8-19-22

Legends qualifier words

10min cap

27-21-15-9

Cal row

Lateral burpees over rower

Time: 8:31

I rested one time for 8 sec after the 8th burpees on 15 and that allowed Kyle to pass me.

8min cap

3 rounds

21 t2b

15 front squat 115#

Time: 8:10

I should've finished. I had 35 sec to do 15 squats, I did 8 and dropped the bar with 13 sec left. I should've held on. What really killed.me was my 3rd set of t2b fell apart as 8-4-3-3-3. If I'd done 8-7-6 as I'd hoped I would've had plenty of time.

T2b were 12-9, 8-7-6 on first 2 sets

Squats all 8-7. 

Too much standing between sets.

8-16-22

4x8 kneeling single arm Arnold press 50#

Did 8, 8, 5. Left arm failed

4x15 35# plate front raise

10min emom

1 powerclean + 1 squat clean + 1 front squat + 1 jerk

185 for last 6 rounds

Felt good. Haven't squatted more than 135 in a while.