6-5-24

 T Bros Back Day

Pre-fatigue

3 sets

30 banded pull aparts, red band

20 light russian KBS, 35#

15 ring rows

3 sets 

Seated single arm banded Lat pulldowns with Iso-holds, red band

15 left arm w/right arm contracted

15 right arm w/left arm contracted

15 double arm lat pull downs

4 sets of

10 heavy T-bar landmine rows

immediately into

20 alternating chest supported DB rows

T-bar weights were bar plus 90, 115, 130, 145

DBs were 50#

3 sets

10 reps Cliff Hanger Pull Ups (5 each side) with 2 sec negative

into

20 DB pull overs, 50#

WOD

1 min max Thrusters 115#

rest 2min

1 min max rope climbs

rest 2min

1 min max cal bike

rest 2min

1 min max rope climbs

rest 2min

1 min max thrusters 115#

Thrusters were 17 (12-5) and 13 (7-3-3). I left 1 rep out there on both sets.

Rope climbs were 5 and 3.

Bike was 35 cals (beat Gary by 10 cals).

This was fun, challenging.

6-4-24

 Front Squat with 3 sec negative

7 at 95

7 at 115

5 at 145

5 at 165

5 at 185

This felt great. A few weeks ago we did 165 with 3 sec negative and that felt much harder than the 185 felt today.

23 min emom

14 hspu

16 t2b

20 alt V ups

16 t2b

14 hspu

1min rest

20 cal row

16 dbl db s2o 50#

20 cal row

16 dbl db s2o

20 cal row

1 min rest

6/6 single arm s2o 70#

20 cal row

6/6 SA s2o

20 cal row

6/6 SA s2o

rest 1 min

14 hspu

20 alt V-ups

16 dbl db s20

16 t2b

6/6 SA s2o

This was tough. 1st 5 min was unbroken. 2nd 5 min were too. The SA s2o were tough. On the 2nd row of the 3rd set I only got 10 cals. Last t2b was 8-4-4.

6-2-24

 Thunder Bros Leg Day

Pre-fatigue

30 banded seated double hamstring curls, red band

into 

10 empty BB stiff leg RDL heels together, toes pointing out

2nd round into

10 empty BB stiff leg RDL legs shoulder width, toes normal

3rd round into

10 empty BB stiff leg RDL in sumo stance

Box Squat

4x5 with 3 sec negative

95

135

165

185

205

235

3 sets

16 alternating double DB box step ups with 3 second negative

24"

DBs were 10s, 15s, 20s

This was good work.

Metabolic Stress 

Every 90 sec for 5 rounds

25 Sumo stance DB squats

used 70# for 2 rounds then 90# for 3 rounds

3 sets

30 low plank alternating knee to elbow

rest 60 sec

3 sets

10 GHD, rest 30 sec

15 min z2 row

3,676m

2:03.1 pace

237 cals

5-31-24

 TBros back

4 rounds

20 chest supported DB rows on 30 degree incline bench (medium weight) 

30# each hand

immediately into

15 DB incline bench face down V-raises (light weight)

5# each hand

4 sets building to heavy

10 reps of the following BB complex:

1 RDL + 1 Bent over row = 1 rep

95

115

135

155 

all unbroken

This was forearm heavy!

3 sets build to heavy

12 reps each arm - single arm DB band resisted row, 35# with red band

immediately into

30 straight arm banded pvc press down with 2 sec neg

red band

20min cap

5 rounds 

5 heavy wallball 30#

10 powerclean 155#

15 hspu

Time: 15:28

PC all quick singles

Hspu was limiting piece. Sets were 10-5, 8-4-3, 6-5-4, 8-4-3, 6-3-3-3

15 min z2 bike

58 rpm avg

158 cals

Accumulate 3 min hang

1:10

rest min

1:00

rest min

1:00

5-29-24

 T Bros Shoulder

Seated BB Strict Press with 2 sec negative

15 - 95

12 - 115

10 - 125 (9)

8 - 125 (6)

6 - 125 (4)

3 sets

Standing dbl KB alternating strict press, 35#

10 reps each arm

into

50 banded pull aparts at eye level, red band

Ring pull aparts for rear deltoids with 3 sec negative

3x12

12 min amrap

Bike cals

10-15-20-25-30-35...

Sandbag carry, 150#

25-50-75-100-125...ft

rest 3min

12 min amrap

Ski cals

10-15-20-25-30-35...

Single arm DB overhead walking lunge, 50#

25-50-75-100-125...ft

1st WOD: Finished 125 ft walk and 9 cals into the 35 set.

2nd WOD: Finished the 100 ft walk and 12 cals into the 30 set.

15min z2 bike

54 avg rpm

145 cals

5-27-24

 Chest Day

Floor Press with 2 sec negative

12, 10, 8, 6, 70% of set 4 max reps

135

185

205

205

135 for 17 reps

Single arm DB Bench with 3 sec negative

12, 10, 8, 6

50

70

80

80

3 sets

20 Incline DB Flies

into

10 push ups each arm on a Kb

25# DB

Accumulate 3 min of hanging afap

1:30

1:00

0:30 

Took 5 min total

5-26-24

 Thunder Bros Leg Day

Warm up

Quadruped Banded Leg Extensions

3x20 with 1 sec pause at top

Back squat

7 sets of 7 reps with descending negative 7,6,5... each set and increasing RPE 5, 6, 7

135

155

175

195

205

215

225

4 sets

20 banded russian kbs

straight into

10 copenhagen adductors each leg

red band, 70#

Bulgarian Split Squat, single arm DB 20# max reps in 90 sec

rest 2 min do other leg

60 reps both legs

Standing DB Calf Raises

3x15 with 1 sec pause at top and bottom