12-19-25

15min z2 bike

57 rpm avg

145 cals

25min cap

21-18-15-12-9-6-3

Powersnatch 115#

Bar facing burpees

Time: 19:10

All singles, slow burpees

This went better than I thought from a heartrate standpoint.

12-17-25

10min z2 bike

54 rpm avg

90 cals

25min cap

2 rounds

50 cal bike

50 wallball 20#

40 kbs 53#

20 ohs 135#

4 rope climbs

Time: 25:00

bike in 3:13

wallball ub

kbs 20-10-10

ohs 10-5-5. missed 2 snatch attempts which really cost me. clean and jerk from there.

ropes quick

50 cal in 5:13

wb as 25-15-10

kbs 20-10-5-5

had 10 sec to attempt ohs, didnt. probably left 1 rep out there.

12-15-24

20min cap

50 pull ups

40 deadlift 225#

30 box jump overs 30"

20 dl

15 strict hspu

10 dl

Time: 16:34

pull ups 20-10-10-10 in 2min

dl 8x5 done at 6:39

bjo ub done at 9:00

dl 4x5 done at 12:35

strict hspu 3-2-2-2-1-1-1-1-1-1 done at 16:00

dl 10

12-14-25

Leg day

Front squat

5x8

95

115

135

155

185

DB sumo RDL w/heavy band around hip, green, 50#s

4x15

3 sets

15 heel elevated goblet squats 70#

Into

10 dbl db triple pulse lunge per leg 35#

12-12-25

5x1

1 squat clean + 1 jerk

95

115

135

165

14min cap

Target 7-9min

1-2-3-4-5-5-4-3-2-1

Powerclean 185#

30 DUs after each round

Time: 10:50

Wanted sub 9. Cleans slowed down on 2nd set of 5. All singles.

Dus were ub except 1st set and last set. Last set broke 4x.

12-7-25

Leg day elite

Warm up

2 rounds

Bike 1min

15 banded good mornings black

10 alt walking lunges

Back squat

Build to bodyweight then 

3 sets

10 bodyweight squats, 190#

Into

10 heel elevated somersault squats 70#

3 sets

8 BB sumo deadlift 190#

Into

15 dbl db RDL w 3 sec neg

3 sets

10 single db banded split squats 50#, green

12-5-25

1st day back, been out sick all week.

15min z2 bike

50 rpm avg

105 cal

3 rounds

3min max cal ski

2min max powerclean 185

1min max burpee to target

Rest 1min

I changed cleans to deadlift 135 cuz I wasnt going max effort

Total: 262

Ski all 45

Dl 20, 30, 30 had to go blow nose in first set

Burpees 15, 16, 16