8-23-24

Build to heavy Cluster

75

95

115

135

155

175

185

Partner wod

YGIG

10 rounds each

3 strict hspu

6 deadlift 225

3 bar Muscle ups

24 DUs

Time: 23:14

Partner: JB

I averaged 1 minute per round.

Shspu felt springy, all ub.

DL felt great.

Bmu focused on jumping into the swing. Nailed it on 8 of 10 sets. All ub.

DUs ub except for set 1.

15min z2 bike

60 rpm avg

169 cals

May have been more z3.

2min deadhang.

8-21-24

Deadlift

Based off 90% 1 rep (based off 365)

10x205

5x235

5x275

5+ at 85%, did 10 at 315

35min cap

3 rounds

10 sandbag over shoulder 150#

100ft sandbag carry 150#

Rest 90sec

3 rounds

15 deadlift 135

500m ski

Rest 90sec

3 rounds 

25 t2b

50ft handstand walk

Time: 32:40

Set 1: 9:15

Set 2: 9:05

Set 3: 11:20

T2b were 10-8-7, 10-8-4-3, 10-5-5-5

Hs walks were better each round

Deadhang

Accumulate 3min

Hit 2 sets of 90 sec with 90 sec rest between

8-20-24

Every 10min for 3 rounds

15 cal bike

15 burpee box jumps 24"

15 cal bike

12 bbj

15 cal bike

9 bbj

R1: 5:55

R2: 6:57

R3: 7:25

Bbj unbroken

Bike was rpm of 85, 75, 70 on first round. Held 68-70 rpm for rest.

Rest 10 minutes

Banded strict pull ups with 3 sec negative

Red band

15 wide grip as 6-5-4

15 chin ups as 5-5-5

15 normal grip as 5-5-5

8-18-24

Thunder bros leg day

Warm up

3 rounds

20 air squats

10 banded box step ups, black, 24"

Back squat

5x10 with 3 sec negative and 1 sec pause at bottom

Straight into

20 dbl db walking lunges 50s

Rest 3 min

135

135

165

165

165

All lunges ub.

Bb RDL with 3 sec negative and 1 pause at bottom

12

10

8

8

135

135

165

165

3 sets

10 banded good mornings, green band

8-14-24

Lazar

50min cap

3 rounds

30 cal row

10 bar Muscle ups

Rest 3 min

3 rounds

30 cal row

15 strict hspu

Rest 3 min

3 rounds

10 bmu

15 shspu

Time: 50:00

Finished 10 shspu in 2nd round of last set at time.

1st part: 11:35

2nd part: 18:15

All rows in 1:29 going 1250 cal/hr

All bmu as 4-3-3 til last at 6-4

Shspu were 5s then 3s then 1s. These died quick after 1st 2 sets.

This was fun.

8-13-24

Deadlift

10x135

5x165

5x185

10x220

5x255

3x285

7x315

315 felt great, easily had 10+ but they said stop when you feel tension.

19min cap

3 rounds

200m run

12 DB snatch 50#

9 Lateral burpee over DB

Rest til 12min, then

600m run

36 db snatch

27 lateral burpee over db

Time: 17:52

1st part: 5:43, unbroken.

2nd part: 5:52, unbroken except for 1 break at 16 burpees.

I beat Gary by 6 seconds.

10min z2 bike

Avg rpm 41

Cals 47

8-11-24

Warm up

2 rounds

15 db single leg rdl left

15 db SL RDL right

30 gluten band lateral steps

30 air squats

3 rounds banded db RDL, black band, 50#

10 heels together

10 shoulder width

10 Sumo stance

Back squat

7 reps w 7 sec negative

7 reps w 6 sec negative

7 reps w 5 sec negative

7 reps w 4 sec negative

7 reps w 3 sec negative

7 reps w 2 sec negative 

7 reps w 1 sec negative 

135

155

175

195

215

235

235 for 5 without help

3 rounds

15, 12, 10 BB gluten bridge w 1 sec pause at top, 135#

Into

15 single leg DB Bulgarian split squats into drop the weight and do 15 more, each leg. 35#