8-26-22

3x10

Bb tricep pull over + skull crusher + close grip bench

3x12 

Ring dip

3x10

Gray band tricep push downs

Banded Split stance overhead tricep ext

3 rounds

25 box step ups

100 DUs

50 air squats

Time: 14:35

Glad to get this in w no exacerbation after a week of back issues

8-21-22

15min amrap

5cal bike

5 strict pull ups

5cal bike

5 dbl db strict press 35#

R: 10+12

8-19-22

Legends qualifier words

10min cap

27-21-15-9

Cal row

Lateral burpees over rower

Time: 8:31

I rested one time for 8 sec after the 8th burpees on 15 and that allowed Kyle to pass me.

8min cap

3 rounds

21 t2b

15 front squat 115#

Time: 8:10

I should've finished. I had 35 sec to do 15 squats, I did 8 and dropped the bar with 13 sec left. I should've held on. What really killed.me was my 3rd set of t2b fell apart as 8-4-3-3-3. If I'd done 8-7-6 as I'd hoped I would've had plenty of time.

T2b were 12-9, 8-7-6 on first 2 sets

Squats all 8-7. 

Too much standing between sets.

8-16-22

4x8 kneeling single arm Arnold press 50#

Did 8, 8, 5. Left arm failed

4x15 35# plate front raise

10min emom

1 powerclean + 1 squat clean + 1 front squat + 1 jerk

185 for last 6 rounds

Felt good. Haven't squatted more than 135 in a while.

8-12-22

3 rounds

15 Seated dbl db curl 35#

20 banded push ups red band

3 rounds

15 standing BB curl 45#

10 reverse grip bb push ups in rack

12

10

10

10

34min amrap

400m run

3 devil's press 50#

6 cal bike

9 t2b

12 single arm thrusters 50#

15 abmat sit ups

R: 6 + 100m

8-10-22

9-15-21

Burpees

Kbs 53#

Time: 3:14

Unbroken w no transition trying to get Gary. He got me by 4 seconds.

Powersnatch max

155

Hit 165 in squat by reflex

Stopped cuz just starting to feel good after tweak 2 weeks ago.

2k row

7:45

Just extra work, wasn't trying to set any record.

8-9-22

4x8

Kb wood choppers 35#

4x10

Db kb alt arm press 35#

15min amrap

15 cal row

5 front squat 135#

20 abmat sit ups

R: 6+25

All ub

Transition from row to squat slowed