7-5-24

1 mile paddle board at Branch Lake.

3.6 mile hike at Great Pond Mountain.

7-4-24

Bangor 4th of July 3k road race.

15:38 but ran it with Nataly and she stopped to walk many times.

Ross got 3rd for boys 10 and under.

Reece got 2nd for girls 11-14.

Alex got 2nd for girls 10 and under.

6-30-24

Thunder bros leg day

Warm up

Partner med ball throws 14#

3x10

Chest pass

Overhead pass

Left side pass

Right side pass

Granny pass

Wallball

Seated vertical to a box

Sit on 20" and jump to height

3x3

30" plus...

2 plates

3 plates

4 plates

Box squat with 3 sec negative 

5 x 135

5 x 185

5 x 225

5 x 245

Max rep at 70% of 245

= 30 reps at 175

3 rounds

Heels elevated DB goblet squats w/50#

8 reps of half up then full up (is 1 rep)

5 reps 3 sec down and 3 sec up

Max rep pistons (squats in the 25-75% rep range)

10 triple pulse bodyweight walking lunges

Pistons were 20, 10, 10.

6-28-24

 I wrote this one

Partner WOD

30 min AMRAP

Partner 1 - 1 trip (50ft) SA DB Overhead Walking Lunge 70/50

Partner 2 - Max Sandbag over the shoulder 150/100

Switch once partner 1 completes 1 trip.

Every 5 minutes beginning on the 0 perform:

0 - 30 t2b

5 - 20 devils press 50/35

10 - 10 bar muscle ups

15 - 10 deadlift 275/195

20 - 20 pistols

25 - 30 snatch 135/95

Score is total Sandbag

Score: 43

I was partnered with JB. He got 1 or 2 sandbag each round. I got 4, 4, 3, 5, 6, 4.

All WL were unbroken for me. I was impressed/surprised at the lack of struggle with those. Left arm lockout was the only tough part. Leg day is paying off!

Snatches I did 5, 3, 4.

BMU I did 5. T2b 15, DP 10, pistols I did all 20.

6-26-24

2 rounds for time

30 cal row

20 Dbl DB box step overs, 24" w/50#

12 Strict Pull Ups with 2 sec neg

150 DUs

12 Strict Pull Ups with 2 sec neg

20 Dbl DB front squats 50#

30 cal row

rest 3 minutes

R1: 13:14

R2: 18:43

Did this at 4pm in 99 degree heat. I almost threw up after.

I had to take a 3 second pause after 11 cals on the last row, I never do that. It was HOT.

6-25-24

Split Jerk Complex

1 Behind the neck split jerk + 1 split jerk

95

115

135

155

175

195

2 rounds

7 minute cap

50 cal ski

40 hspu

30 t2b

max distance hs walk

rest 2 min

I scaled to 20 hspu cuz I'd never get through 40.

1st round

Ski 1400cal/hr and finished in 2:11

hspu as 10-5-5

t2b as 12-10-8

hs walk 27 ft

2nd round

Ski 1400/hr to 30 cals then 1300/hr to 50 cals in 2:17

hspu as 5-5-5-5

t2b as 10-3-3-3-1

15min z2 bike

53 avg rpm

128 cals

6-23-24

ThunderBros Leg Day

A. 5 rounds

30 Banded Weighted Sissy Squats, 35# KB with black band

into

8 Back Squat with 3 seconds down and 3 sec up

95, 95, 95, 115, 135

B. 3 rounds

10 BB Sumo Deadlift with 3 sec negative, 135#

into

15 Dbl DB heels together RDL with 2 sec negative, 50#

C. 3 rounds

15 Single DB Bulgarian Split Squats each leg, 3 sec negative w/1 sec pause at bottom, 25#

D. Band work

100 Banded Hamstring Curls, red band

100 Banded Hip Thrust/Glute Bridges, green band