3-26-25

25min amrap

250m row

30 ft hs walk

10 SA devils press 50#

1 lap dball carry 150#

R: 5.75

I had 20 sec left, not enough to walk to dball, pick it up, and complete the lap.

Strict press 

6x5

95

3-23-25

Leg day

3 sets

B stance sa db RDL 

3x10 50#

Back squat

20

18

16

15

12

10

8

8

8

95, 115, 135,155,175,195, 215, 225, 235

3 rounds

10 heavy banded good mornings 

Green green blue

Into

20 walking lunges total 50s

3-21-25 PM

Macebell serratus crunches

20 each side 15#

10min emom

Russian kbs 106#

Landmine 180s

3x10 with a 15#

3-21-25

Shoulder press

6x4

95, 115, 135, 155, 135, 135

Only got 2 at 155

Every 5min for 4 rounds

5 bar Muscle ups

10 ohs 95#

5 shuttle runs 50ft

10 ohs

5 bmu

R1: 2:15

R2: 2:13

R3: 2:02

R4: 2:05

I have to do that stupid swing to initiate my first bmu.  That's costs me 3-5 seconds a set. I need to get back to jumping right into it.

All rounds unbroken.

3-19-25

6x10 bb shoulder press superset with 6x5 strict pull ups

45, 45, 75, 75, 75, 95

10min emom

10 Russian kbs w 88#

10min emom

5 SA db push press each arm 50#

3x10 sa db bent row 50#

3-17-25

Squat snatch

5x3

95

115

135

155

175

No misses,  all TnG except 175 were singles. I felt great and I'm really happy with this. The 175 were really smooth.

Every 12min for 2 rounds

3 rounds

24 wallball 20"

12 t2b

6 clean and jerks 135

R1: 6:42

R2: 7:58

Goal was unbroken wb and t2b throughout. I did it. C&j were quick singles.

The wb were a challenge just because my legs are sore from leg day yesterday.

3-16-25

Leg day

3 rounds

30 banded single leg hamstring curls, red band

Into

10 bb RDL 95# feet together

10 feet shoulder width

10 Sumo stance.

5 rounds

30 banded Sissy Squats, feet together holding 10# plate at chest level, thick green band

Into

12 tempo back squat, 3 sec down, 3 sec up

95, 115, 135, 155, 175

Front foot elevated BB reverse lunges

15 per leg 95#

12 per leg 115#

10 per leg 135#

Max per leg 135# (I did 10 per leg)