10-2-24

Deadlift

6x2 at 75%

295

15min amrap

10 left arm DB hang clean and jerk, 50#

10 burpees over DB

10 right arm DB hang c&just 50#

100m run

R: 6+4

15min z2 bike

52 avg rpm

128 cals

10-1-24

10min emom

Even: 30 sec wall facing hs hold

Odd: max strict hspu

5, 2, 2, 2, 1

For time:

2 rounds

25 cal row

25 cal bike

Rest 1:1

2 rounds

20 cal row

20 cal bike

Rest 1:1

2 rounds

15 cal row

15 cal bike

Time: 13:42

5:36 

4:30

3:36

Rows were 1600 then 1400s each time

Bike was 70 rpm on 1st bike then 66-68 for rest. My target was sub 12 min. Would've needed to row 1600 across and hit 80 rpm across.

9-29-24

BB RDL

3 sets

10 heel touch toes out

10 feet forward

10 Sumo stance

All with 95#

Box squat with 3 sec negative

5 at 95

5 at 135

5x185

5x225

5x255

5x275

5x285

Wore belt for lat 2 sets.

Dbl DB box step up with 3 sec negative

3x8 each leg, 50#, 24"

Sume stance DB squats

5 sets of 25 reps every 90 sec, 90#

Stood on plates and focus on driving the knees out.

9-27-24

Strict BB press

10 BB

15 at 75#

10 at 95#

10 at 115#

6 at 135#

4 at 135#

Dbl DB alternating overhead press, rest at top

3x10, 50#

TGU

10 at 70#

15min bike

64 avg rpm

221 cals

Accumulate 3min deadhang

1:20

1:00

0:40

9-25-24

Deadlift

10x135

10x185

5x215

2x245

2x275

6x2 at 290

For time

5 rounds

200m run

12 t2b

8 alt DB snatch 70#

Time: 9:19

All ub except last set of t2b was 6-2-4.

I wish i looked at the clock on my way in on the last round. I could've beat Gary (9:00) if I stayed ub on t2b.

15min z2 bike

109 cals

48 avg rpm

9-24-24

10min emom

Every 2 min

3-5 strict hspu with 3 sec down, 3 sec up

5 as 3-2

3 as 2-1

1-1

2-1

1-1

From 10-12min max wallwalks

10

20min cap

6 rounds

200m run

11 burpee box jumps overs, 24"

Time: 12:58

Goal was sub 12 but. Last 3 runs slowed a bit.

15min z2 bike

Avg rpm 55

133 cals

9-22-24

Leg day

Warm up

3 rounds

20 air squats

10 banded box step ups each leg, black band

Back squat

15 light 135#

5 feeder 165

5 feeder 185

5 feeder 205

12 heavy 225

Could've hit 14 for sure maybe struggle to 16.

3 sets

8 GHD back extensions 2 sec negative and 1 sec at top

10, 25, 45#

3 sets

15 front leg banded Dbl Db reverse lunge 50s, green band

8 rounds tabata

20 on, 10 off

Front squats 75#

69 total reps as 10, 10, 8, 8, 8, 8, 8, 9.