Wednesday

Back Squat - 205# EMOTM for 12 minutes

Weight - 186
Sleep - 9

Tuesday

Push Press - X3 - 95, 115, 135, 155(X2)

5 rds
Bench Press @ 135#
med ball throw (on  back) 12# ball

10-  40 yd sprints

Weight - 187
Sleep - 7+

Monday

Back Squat - X5 - 135, 185, 205

4 rounds for time
Sled push with 100# - 20yds low, 20yds high
run 450m
12.25

Strained my abdomen this morning warming up for scheduled workout (L-pullups and some other stuff).  That GHD wallball workout last week really put a hurting on me.  I should probably add a 4th set to the back squats next time I do this scheme.

Weight - 187
Sleep - 6+

Tuesday

Thrusters - 5, 5, 4, 4, 3, 3, 2, 2, 1, 1
95, 115, 125, 130, 135, 145, 155, 165, 175, 185

12-9-6
HSPU
One arm KB snatch 24kg - (each arm)
Ring dips
10.23

Weight - 185
Sleep - 6.5

Friday

Front squat X3 - 135, 185 for 5 sets

21-15-9
Ghd wall balls w 10# ball
2 fer 1 wall ball

8.23

Weight - 187
Sleep - 7+

Thursday

Deadlift - 3, 3, 3, 3, 3
225, 275, 295, 315, 325 (PR)

Shoulder Press - 3, 3, 3, 3, 3
95, 105, 115, 120, 120F (only one rep)

weight - ?
Sleep - 7+

Wednesday

Walking Lunge - 200m
Squats - 100
Walking Lunge - 200m
Double unders - 100

23.02

Weight - 185
Sleep - 6

Monday

Back Squat - 3X5 - 135, 185, 205

Tabata "Fight Gone Bad"
-Wall Balls (20#)
-Sumo Deadlift High Pull (75#)
-Box Jumps, 20" box
-Push Press (75#)
-Row for Calories
*3 rounds of 20:10 tabata at each station, one
minute break after each round, 3 rounds total*

397

Weight - 184
Sleep - 7+

Friday

21-15-9
95# thruster
16kg kb snatch one arm (right arm 11- left arm 10..)
95# hang clean
double under

11.08

Weight - ?
Sleep - 8

Thursday

Front Squats - X3 - 135, 155, 185, 195, 205 (PR)
Shoulder Press - 5, 4, 3, 3 - 95, 105, 115, 120

-Row 100M, dampener set at 10 - 16.7
-break 1 minute
-Row 200M, dampener set at 8 - 33.2
-break 1:30 minutes
-Row 300M, dampener set at 6 - ?
-break 2 minutes
-Row 400M, dampener set at 4 - ?
-break 2:30 minutes
-Row 500M, dampener set at 2 - 1.58
-break 3 minutes
-Row 500M, dampener set at 10 - 1.48

Weight - 185
Sleep - 6+

Tuesday

Max BP - 135X3, 185, 205, 215, 225(PR)
Max clean - 135, 155, 185, 205 (PR)
Max OHS - 95, 115, 135, 155, 175, 185(PR)

Weight - 189 (with sweats on)
sleep - ?

Monday

Cindy
AMRAP in 20 minutes
5 pullups
10 pushups
15 squats
15 rds plus pullups and pushups

Weight - 185 (weighing in the AM now)
Sleep - 7

Friday

Front squats - 5, 4, 3, 3-  135, 155, 165, 175

For Time:
21 Calories, 3 Wall Balls
18 Calories, 6 Wall Balls
15 Calories, 9 Wall Balls
12 Calories, 12 Wall Balls
9 Calories, 15 Wall Balls
6 Calories, 18 Wall Balls
3 Calories, 21 Wall Balls
11.42

Sled pushes-  X2 down 25yds (high) back 25yds (low) - with 90# of plates
dame down and back with 100# for ~ 22yds
same with 110# at ~20yds
120# at ~ 17 yds
130# at ~ 17 yds

Weight - 186
sleep - 5+

Thursday

21-15-9
Power clean
bench press
situp w/ 25# plate
back extension w/ 25# plate
RX is with 60-75% of 1RM

18.44
I went with 135# which is probably a little light on bench and right at 75% on clean.  I tried to pace a little more than usual due to my cold but I definitely got winded.  Probably a touch faster if I'm feeling better.

Weight - 187
Sleep - 9+

Tuesday

5 minute AMRAP of:
-Sumo-Deadlift High Pull, 10 reps (24kg/16kg)
-50 yd Sprint
2 minute break then,
8 minute AMRAP of:
-Sumo-Deadlift HIgh Pull, 10 reps (24kg/16kg)
-Pull-Ups, 5 reps
-50 yd Sprints
2 minute break then,
Max Distance Sled Pull in 2 minutes
Men's sled will weigh 360# plus sled

8 rds
7+ sdhp and pullups
full pull-  25-30 yds

weight - 187
sleep 6+