4-25-25

Clean and jerk

3x 75

3x95

3x115

3x135

3x155

2x175

2x195

1x215

1x215

Partner wod

40min cap

8 rounds

P1: 8 burpee box jump overs 24"

P2: 10 cal bike

Into

6 c&j 205#

4 bar Muscle ups

400m run as YGIG 100m.

Partner: Gary

Time: 38:50

4-23-25

Mayhem Endurance 

35min cap

60 cal bike

50 SA DB Hamg Snatch 50#

25 Burpees

48 cal bike

50 deadlift 135#

25 burpees

36 cal bike

50 HSPU

25 burpees 

24 cal bike

Time: 32:45

60 cals in 4min.

Db snatch unbroken as 13-13-12-12 Alternating arms.

All burpees ub.

Dl 13-13-12-12.

Was on HSPU at 20:15, finished at 29:05. Did as 6-6-6-7-6-6-4-3-3-3. I'd like to be faster on these but I'm happy with it since I haven't done them in months and it usually takes me 8 minutes to do 50 from a rested state.

Last 24 cals in 1:45.

Bike avg RPMs per round were 64, 60, 57, 66.

4-22-25

Strict press

6x3

75

95

115

135

145

155

I was happy to hit the 155 unbroken and fairly comfortably.

18min emom

18 cal row

15 wallball 20#

10 s2o 135#

I completed this. Cals pretty easy. Wb ub. S2o ub for 4 rounds then 6-4 and 5-3-2.

4-20-25

Leg day

Seated box jumps

3x3

Max back squat with bodyweight in 2min

26 reps at 185, never racked.

1RM back squat

3 reps at 5 rpe 185#

3 reps at 6 rpe 225#

3 reps at 7 rpe 255#

1 rep at 8 rpe 275# felt great

3 attempts at 1 RM

Failed 295#

Hit 275#

Failed 285#

My max back squat never goes up. But how well I handle, and how easy moderate weight feels gets better. Example, 255 and 275 feel much better.

Banded box step ups

3x15 per leg with 3 sec negative, green band

Superset

10 BB hip thrusts 135# w 3 sec negative

Into

20 boots band lateral steps per leg

4-19-25

Shoulders and abs

Landmine half kneeling SA shoulder press

10 each arm

45

60

70

80

80

80

Seated DB Arnold press

3x10 

35#

Standing BB strict press

Sets of 5

45

75

95

115

115

Failed 135

115

Abs superset

3 rounds

10 standing macebell crunches per side 15#

Into

10 landmine 180s with 15# on bar

4-13-25

Leg day

Anderson front squats

Build to 2RM

95x4

115x4

135x4

155x4

175x2

195x2

Failed 215x2, didn't move it

3 sets

8 BB Sumo deadlift w 3 sec negative 135#

Into

15 Dbl Db RDL w 3 sec negative 50#

3 sets

8 BB back rack lunge returns per leg, 95, 115, 135#

Into

15 single leg banded box step ups, green, 20"

Burnout

10 Dbl DB heel elevated squats 5 sec down, 2 bottom, 5 up, 50#

Into 

Max bodyweight 3/4 squats

20 squats

4-11-25

SA DB Push Press

3x5 per arm 50#

Partner WOD

32min cap

4 rounds

5min emom

12 powersnatch 135#

24 t2b

14 cal bike

24 t2b

12 powersnatch 135#

3min rest

Divide reps as needed.

Partner: JB

We did Snatches as 3 tng through round 3.5. Last set we did 6 tng each. I was very happy with how the BB felt.

T2b were all 6s through 2 rounds then I did 9-6s.

Deadlift

5x10

135#