9-13-23

 Front squat

4x5

75

95

115

135

Taking it easy today cuz had a slight left groin tweak on the shuttle run in the comp.

18 min cap

8 rounds

1 wall walk plus 10 shoulder taps

30 dus

10 inverted ring rows

time: 16:19

ring rows were tough. Did 5-3-2 last 4 sets. Ub DUs sets 5-8.

15 min cap

5 rounds

250 m row

15 russian kbs 53#

10 burpees

Time: 12:46

9-9 thru 9-10-23 FitFest Competition

 

2nd place male masters with Frank Pesek

9-6-23

 FitFest practice

worm work

dus, bike, hs walk

t2b, worm squats, axle press, burpee over worm, muscle ups

snatch ladder

hit all including 2 tng at 175

9-4-23

 Back sqaut

5x155

4x185

3x205

2x225

1x255

10x175

10x185

For time

7 rounds

7 deadlift 185#

7 hspu

time: 4:59

DL ub. HSPU ub but had to rest on head after 4 on sets 5-7.

10 rounds

2x50 ft shuttle runs

150m ski

time: 12:11

9-2-23

 Team of 2

Partner Jared

0-10 min

50 cal bike buy in

Amrap 

4 clusters 115#

8 ring muscle ups

6 rounds plus clusters

rest 2 min

12-22 min

50 t2b

50 snatch 115#

50 t2b

rest 2min 

24-34 min

3 rounds

50 dbl db walking lunge 50s

20 devils press 50s

10 hspu

JB added 5 min to the 34 and we still only got 24 lunges into 3rd round.

9-3-23

 Teams of 2

YGIG

30 min amrap

15 cal bike

10 v ups

15 wallball 30#

10 v ups

15 cal bike

Partner JB

I did 5 rounds, he was 5 cals from finishing 5 rounds. We won over Amy and Kate by a round.

9-1-23

3 rounds

75 dus

20 dbl kb deadlift 70#

30 ft HS walk

Rest 3min

3 rounds

15 cal bike

12 deadlift 225

9 hspu

Total: 19:46 (including 3min rest)

Part 1: 8:43

Part 2: 8:03

Terrible du day. HS walk were good. Last round did 28 ft ub. Kb dl ub. Dl 7-5, should be ub. 

3 rounds not for time:

40 sec Bottoms up on hold, 90 degrees, single arm 35#

Rest 30 sec

Do other arm.

Back squat 5 reps

Held all holds with no fails.

Squats 165, 185, 185.

15min z2 bike

165 cals