-
09-12-2022, 12:12 PM
#1031
Saturday morning
- chaos:
7.5 raounds with 16.5 kg dbs
Sunday
morning
- db legion of doom:
up to 14 thrusters with 16.5 kg dbs
afternoon
- 1000 swings:
20 swings for 50 min EMOM with 24 kg db
W9D1
morning
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 152.5 kg
2 x 162.5 kg
15 x 135 kg
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
3 x 4 x 82.5 kg
Good
- barbell row:
3 x 12 x 67.5 kg
- single-handed farmer's in place:
2 x 20 s x 50 kg
- pull-ups
15
12
10
- plank all sides:
2 x 30 s
- Juarez valley:
7 min
-
09-13-2022, 11:18 AM
#1032
W9D2
morning
- log press:
5 x 45 kg
2 x 52.5 kg
6 x 3 x 57.5 kg
- pin press:
4 x 30 kg
2 x 40 kg
3 x 6 x 50 kg
Hard on the abs
- cgisp:
3 x 5 x 55 kg
- face pulls:
3 x 15
- push ups:
2 x 20
27
- inverted row:
3 x 20
- barbell cur:
3 x 12 x 20 kg
- btn triceps:
3 x 12 x 5 kg
- logst in translation:
7 rounds in 11:05. Should have started the next in the remaining 55 s
afternoon
- Tabata thrusters:
16.5 kg dbs
-
09-16-2022, 12:58 AM
#1033
Wednesday
morning
- Tabata ABC:
16.5 kg
afternoon
- the gentleman:
3.5 rounds
W9D3
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 90 kg
15 x 100 kg
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
2 x 8 x 145 kg
- SLDL:
3 x 7 x 115 kg
- hip thrust:
2 x 12 x 17.5 kg
- db row:
3 x 12 x 20 kg
- goblet squat:
24 x 50 kg
12 x 50 kg
into
- sandbag carry:
30 m x 50 kg
-
09-16-2022, 09:41 AM
#1034
W9D4
morning
- axle push press from rack:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 52.5 kg
5 x 62.5 kg
3 x 62.5 kg
- axle press:
3 x 5 x 52.5 kg
10 x 50 kg
- farmer's in place:
75 kg
3 x 85 kg x 24 steps
- axle press:
30 x 50 kg
4:37
-
09-19-2022, 12:03 PM
#1035
Saturday
morning
- Cooper:
19:47
afternoon
- chaos:
8 rounds
Sunday
morning
- manmakers:
10 in 3:35
afternoon
- Faust:
12:37
W10D1
morning
- double db swings:
14 x 16.5 kg per round
afternoon
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 157.5 kg
2 x 165 kg
15 x 137.5 kg
Good
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
3 x 5 x 82.5 kg
- barbell row:
3 x 12 x 70 kg
- pull-ups:
10
12
8
- plank all sides:
2 x 30 s
- 3 min keg load:
21 x 50 kg
-
09-20-2022, 10:13 AM
#1036
W10D2
morning
- Tabata db front squats:
9 x 16.5 per round
afternoon
- log press:
5 x 45 kg
2 x 52.5 kg
5 x 3 x 57.5 kg
- pin press:
4 x 30 kg
4 x 40 kg
3 x 7 x 50 kg
Easy
- CGISP:
3 x 6 x 55 kg
- face pulls:
3 x 15
- push ups:
3 x 20
- inverted row:
3 x 20
- barbell curls:
12 x 22.5 kg
2 x 12 x 20 kg
- btn triceps:
3 x 12 x 5 kg
- 50 burpee pull-ups:
6 min
-
09-22-2022, 10:48 AM
#1037
Wednesday
morning
- Tabata db front squat:
9 x 16.5 per round
afternoon
- the gentleman:
3.75 rounds
W10D3
morning
- tabata db front squat:
8 x 16.5 kg per round
noon
- double db swings:
50 x 16.5 kg
afternoon
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 95 kg
12 x 107.5 kg
6 x 107.5 kg
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 137.5 kg
2 x 8 x 147.5 kg
Easy
- SLDL:
3 x 8 x 115 kg
- single-leg hip thrust
2 x 12 x 17.5 kg
- db row:
24 x 20 kg
12 x 20 kg
- Fran:
8:25
55 seconds slower than my best time
-
09-23-2022, 10:45 AM
#1038
W10D4
morning
- double db cleans:
8 x 16.5 kg per round
Tough on the biceps
noon
- double db swings:
50 x 16.5 kg
afternoon
- axle push press from rack:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 57.5 kg
4 x 66 kg
3 x 65 kg
- axle press:
3 x 5 x 55 kg
10 x 50 kg
- farmer's walk:
15 m x 75 kg
3 x 15 m x 85 kg
- backwards drag:
2 x 15 m x 10 lbs tension
- last castle:
10 rounds
My lower back was getting tired but I could have done more
-
09-26-2022, 12:29 PM
#1039
Saturday
morning
- Tabata ABC:
2 x 16.5 kg per round
Still hard on the lungs
noon
- double db swings:
50 x 16.5 kg
later noon
- bike:
1h
afternoon
- Antipolis:
16.5 kg dbs
Sunday
morning
- Tabata ABC:
2 x 16.5 kg per round
Still hard on the lungs
noon
- double db swings:
50 x 16.5 kg
later noon
10 burpees
brisk walk 20 min
afteroon
- gut check:
17:55
16.5 kg dbs
W11D1
morning
- Tabata ABC:
2 x 16.5 kg per round
afternoon
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
2 x 167.5 kg
Good
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
4 x 4 x 82.5 kg
- barbell row:
3 x 12 x 72.5 kg
- pull-ups:
16
10
10
- plank all sides:
2 x 30 s
- conditioning:
front squat:
20 x 60 kg
deadlift:
20 x 100 kg
-
09-27-2022, 10:35 AM
#1040
noon
- double db swings:
40 x 16.5 kg
afternoon
- log press:
5 x 45 kg
2 x 52.5 kg
4 x 3 x 57.5 kg
- pin press:
4 x 30 kg
2 x 40 kg
2 x 7 x 50 kg
2 x 5 x 50 kg
It was supposed to be 4x6
- CGISP:
4 x 5 x 55 kg
- face pulls:
3 x 15
- push-ups:
2 x 20
27
- inverted row:
2 x 20
24
- barbell curl:
3 x 12 x 20 kg
- btn triceps:
3 x 12 x 5 kg
- log cleans:
3 x 75 s x 45 kg
13 reps
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