4-9-25

Strict press

5x5

95

115

135

115

135

16min cap

25 powercleans 185#

50 box jump overs 24"

100 wallball 20#

Time: 10:02

wanted sub 10. one less rest anywhere and I had it.

was excited about BB. all singles. did 15 then 5 sec break then 10.

bjo ub.

wb 25 then 15s.

off bb at 2:12

off box at 4:40

4-6-25

Leg day

Back squat

15 light 135#

5 at 185#

5 at 225#

5 at 255#

8-12 heavy - i did 12 at 225#

This felt great today. I felt strong. I was especially happy about the last 2 sets.

BB Good Morning

3x8 

65#

SA DB Bulgarian Split squats Death Sets

3 sets per leg

8 heavy 70#

8 moderate 50#

8 light 35#

8min emom

8 front squats 75#

4-5-25

12min emom

10 Russian kbs

1 set 70

1 set 88

10 sets 106

4-4-25

Partner wod

35min

Every 7 minutes for 5 rounds 

Partner 400m run

500m row 

20 wallball 30#

11 powercleans 205#

We finished every round with 1 min left.

Divide all but run.

I rowed 250m at 1:39 pace for 2 rounds then 1:42 pace. 

Runs were 1:43.

I did 15 wb every time.

Cleans were 5, 5, 5, 4, 5 as singles Alternating with JB.

4-2-25

BB strict press

5x75

3x10 95#

30min cap

21-15-9-15-21

Bar facing burpees

Hang powersnatch 95#, 50#

Box jump overs, 24"

Cal bike

1000m row buy out.

For the sets of 15, perform SA DB hang snatch instead of BB.

Time: 28:18

Row in 3:56.

Held bike cals at 60-64 rpm.

Bfb consistent.

Db snatch ub, BB as 12-9, 9, 9-6-6.

BJO unbroken.

I was the only one to finish under the cap. Beat everyone by at least 6 minutes.

3-30-25

Leg day

Depth Jumps

3x5, 24"

Front squat

15 light tempo 3 sec negative, 3 sec up 95#

5 top half, 5 bottom half, 5 full x2 95#

12 reps w 3 sec negative 135#

10 reps w 3 sec negative 165#

8 reps w 3 sec negative 185#

7 reps, rest 15 sec x5 135#

Bb hip thrusts

10 w 1 secpause at top 155#

Into

60 sec banded Sumo walk

SA DB Split squats

3 sets of 15 each leg with 3 sec negative 50#

3-28-25

Partner wod

28min cap

4 rounds

20 cal bike

11 burpee pull ups

11 clean and jerk 135#

14 cal row

400m partner run together.

Drop the bike cals 2 per round. Round 4 is max reps everything. Score is total reps above Rx'd.

Score: 25

We had 35 cals on bike, 12 bpu, 14 c&j, 14 cal row.