April 28,2023

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Bedtime supplements

50 mg Apigen

400 mg Theanine

Glycine, Inositol, magnesium

Fell asleep no problem

Bedtime 8:45

Woke 10:50

Woke 3:30

Fell back asleep easily but annoying to wake up 2x

Wake up: 4:34 am

Pee, weigh - 183 lbs

Pre workout- 200 mg caffeine, 3000 mg Beta Alanine, 1000 mg sodium, 200 mg potassium, 60 mg Magnesium (1 LMNT pack)

Then

10g carbs, 10 gr protein

Water

4:50 - stretch - Hippensteel Program - lower body, shoulders

5:25 - warm up Burgener warmup

Light weight warmup

Then hit the workout

Low Hang Squat Clean + Split Jerk

3x2+2\ @111.Olb - 120.25lb

Squat Clean + Split Jerk

3x(2+1) @ 138.75lb, @ 148.0lb, @ 151.7Ib

3x(1+1) @ 166.5lb

Deadlift

5×2 @ 308.2lb - 311.55lb

EMOM 40

1) 15/12 Cal Row

2) 15 Toes To Bar

3) 14/11 Cal Ski Erg

4) 60 Double Under

Todays Mobility Flow: x 3

1. Windscreen Wipers | 10 Seconds | 2 x Increase

2. Windscreen Wiper Hold | 20 Reps

3. Seated Hip Rotations | 60 Seconds

4. Barbell Adductor Stretch | 90 Seconds | 3 x Increase

Finish 7:35

Make coffee,

shake (30 G protein powder, 60 carbs, 15 fat) 1.5 scoops protein, .7 oz pecans)

Sauna- 8-9

shower- work

10 mid morning snack-

April 27,2023

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Front Squat

5x4 @ 175.Olb

Power Snatch

1x3 @ 116.25lb

1x2 @ 124.Olb

1x1 @ 131.75Ib

3x1 @ 131.75lb - 139.5lb

-

Touch and Go Power Snatch

3x3 @ 93.Olb

"CrossFit Open Workout 14.5"

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

Thruster 95/65

Bar Facing Burpee

For Time.

Band Assisted Strict Chest To Bar Pull-up

7x10

*Pause briefly as your chest touches the bar. Alternate between

pronated and supinated grip.

Filly Press

4×8/8

4X

10 EZ Bar Bicep Curl

15 Cable Trice Pushdown

*No rest between movements, rest as needed between rounds.

April 18,2023

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Back Squat

1×5 @ 179.8Ib

3x5 @ 205.9lb

Front Squat

4x5 @ 162.5lb

Power Snatch

2x3 @ 116.256

2x2@124.Olb

3x1 @ 131.75lb

+

Touch and Go Power Snatch

3x3 @ 93.Olb

Then

AMRAP 10

12 Front Squat 95/65

50ft Handstand Walk

12 Power Clean 95/65

50 Double Under

Then

Band Assisted Strict Chest To Bar Pull-up

6×12

*Pause briefly as your chest touches the bar.

Filly Press

4×8/8

4х

12 DumbbelHammer Cur

15 Overhead Dumbbell Tricep Extension

*No rest between movements; rest as needed between rounds.

April 12, 2023

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Overhead Squat

1×5 @ 105.01b

1x5 @ 113.75lb

1×4 @ 122.5lb

1x3 @ 131.25lb

1x2 @ 140.Olb

1x2 @ 147.Olb

1x1 @ 155.75lb

1x3 @ 105.0 b

aLas

Squat Snatch

1x2 @ 148.Olb

3x2 @ 155.4Ib

2x1@160.95lb

Low Hang Snatch Pull

3x3 @ 157.25Ib

Snatch Pull From Floor

3x5 @ 166.5lb

Then

AMRAP 5

10 Devil's Press 40's/30's

15 Chest To Bar

100 Double Under

†

Rest 2:30

AMRAP 5

50ft Front Rack DB Lunge 50's/35's

7 Burpee Pull-up

21 Box Jump Over 24"/20"

+

Rest 2:30

t

AMRAP 5

8 Devil's Press 50's/35's

12 Chest To Bar

80 Double Under

†

Rest 2:30

+

AMRAP 5

50' Front Rack DB Lunge 50's/35's

5 Burpee Pull-up

18 Box Jump Over 24"/20"

Then

Tabata Knee Tuck

*"Tabata" = 8 x (0:20 Work / 0:10 Rest)

The Tabata knee tucks were tough. Hip flexors are screaming!!!

April 10,2023

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No better way to start a Monday than to get up at 4:34 am and get after it.

Pre workout- Beta alanine, 200 mg caffeine and 1 LMNT package. Of all the things I have tried this year, I feel like proper hydration through LMNT has been one of the most noticeable. You can get a free gift from them if you buy through this link CLICK HERE

Today

Back Squat

1×5 @ 165.3Ib

1x3 @ 194.3lb

1x2 @ 220.4Ib

1x2 @ 249.4Ib

1x1@261.Olb

Front Squat

1x5 @ 162.5lb

1x4 @ 187.5lb

1x4 @ 200.Olb

1x4 @ 212.5lb

Bench Press

2x5 @ 170.156

3x8-10) @ 149.65lb

Then

8 Rounds:

350m Row @ 01:51/500m up to 01:47/500m

*Rest 0:45 between rounds.

Then

For Time:

10 Rope Climb

*If vou can complete 10 Rope Climbs under three minutes, then

try to do these as Legless Rope Climbs

Then

Sauna and stretch

April 6, 2023

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Crazy tough one today

Back Squat

2x5 @ 179.8Ib

3x5 @ 194.3lb

Front Squat

4x5 @ 150.Olb

For Time:

10 Power Snatch @ 93.0 b

8 Power Snatch @ 103.85lb

6 Power Snatch @ 114.7Ib

4 Power Snatch @ 124.Olb

2 Power Snatch @ 134.85lb

*Touch and go reps are allowed.

Then

For Time:

27 - 21-15-9 - 15 - 21 - 27

Dual Kettlebell Snatch 53's/35's

Dual Kettlebell Front Squat 53's/35's

*Complete 50 Double Unders Between Each Set.

Then

Band Assisted Strict Pull-up

6×12

*Try taking away some band tension. Vary your grip width from set to set.

Single Arm Dumbbell Strict Press

4x10/10

4X

0:30 Max Rep Banded Hammer Curl

0:30 Max Rep Banded Trice Pressdown

*No rest between movements; rest as needed between rounds.

April 4,2023

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Strong group this morning

Overhead Squat

2x5 @ 105.01b

1x5 @ 113.75lb

1×4 @ 122.5lb

1x3 @ 131.25lb

1x2 @ 140.Olb

3x1 @ 147.0Ib

EMOM 10

1 Squat Snatch @ 142.45lb - 153.55lb

Above Knee Snatch Pull (From Blocks)

4×5 @ 185.Olb

Then

Every 5:00 × 20:00... (4 Rounds)

400m Run

21 Kettlebell Swing*

15 Burpee

*Choose a weight on the kettlebell that challenges you, but still allows you to go unbroken without hesitation.

Then

Single Arm Dumbbell Row

4x10/10

Dumbbell Bicep Curl

4x15

3X

1:00 Front Plank

1:00 Side Plank (Left)

1:00 Side Plank (Right)

*Rest as needed between rounds.