Tuesday

Clean and Jerk  1, 1, 1, 1, 1, 1, 1
135, 135, 145, 155, 165, 175, 185  matched PR on Jerk

Clean and Jerk 2, 2, 2, 2, 2
135, 135, 135

Reverse Hypers 10, 10, 10, 10
25, 35, 50, 60

177

Monday

OHS 5, 5, 5  @ 95, 115, 135 (failed on last rep of 135)
Snatch Balance 3, 3, 3, 3, 3  @ 95, 105, 115, 115, 115
Behind the Neck Jerk 5, 5, 5, @ 115, 135, 145

177

Saturday

Mission Man Triathlon
750m swim  - 14.37
15 mile bike - 52.12
5k run - 24 - 24.17

1:34.24  PR

Wednesday

(4) Run 200m with 2.00 rest between
(3) Run 400m with 1.30 rest between
(2) Run 800m with 1.00 rest between

23.55 total time including rest
200m runs were about 30 secs
400m runs were around 1.10
800m runs were around 2.45

176

Tuesday

"Annie"
50-40-30-20-10
double unders
situps
5.32  PR

Then

100 KB swings for time = 3.55

177

Monday

Swim 750m  14.50

177

Friday

Swam 750m yesterday - 14.53

13 min amrap
13 double unders
13 burpee broadjumps
6+3 burpees

176

Thursday

Bench Press - 3, 3, 3, 3, 3
155, 175, 185, 190F, 185F  9  got one at 190 and 2 at 185 on last sets.  needed spot on the other reps

4 rnds for time
15 pushups
10 ring dips
5 HSPU
16.43

177

Wednesday

5 rds for distance
row 1 minute
rest 1 minute
row 2 minutes
rest 2 minutes
4379m total

yesterday I swam 750m at lunch - 15.27

178

Tuesday

FGB Style
box jump 24" - 40, 30, 30
push press @ 75# - 30, 25, 20
KB snatch @ 16kg - 25, 20, 15
pullups - 15, 15, 10
walking lunge - 44, 40, 37
396 total

swim 750m yesterday at lunch - 15.15

177

Monday

1 mile run

Front Squat 135, 135, 135, 165, 185, 205, 215

12 min AMRAP
10 toes to bar
6 squat clean thruster @ 135#
4 rds plus 3 thrusters
then immediately ran 1 mile ~ 8 minutes

177

July 4th

18 mile bike ride at thelake

1:08