Shoulder Press 7x1 (Bench)

Tuesday, 4-28

Shoulder Press 1-1-1-1-1-1-1 reps

185, 205, 225, 235, 245, 255, 265, X on 270

Bench Press

225x10, 275x5, 315x5, 335x5, 355x5, 365x5

5 rds: 95# SDLHPx21, Ring Dips x 21

Monday, 4-27

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips... did 63 regualr dips

30:55

21-15-9 Snatch Squat

Monday, 4-27

21-15-9

95# Snatch Squat... more of a power snatch
Chest to bar pull-ups

13:05

"Michael"

Friday, 4-24

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

33:32

"Filthy Fifty"

For time:
50 Box jump, 24 inch box... small box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood... alt arm
Walking Lunge, 50 steps
50 Knees to elbows... kness to chest
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball... 45# thrusters
50 Burpees
50 Double unders.. high hops

43:35

Deadlift 7x1

Wednesday, 4-22

Deadlift 1-1-1-1-1-1-1

365
405
455
475
485
495
510... weight fell off the bar

100 Inverted Burpies

Tuesday, 4-21

100 Inverted burpies for time

did 20 regular, then sets of 10 headstand and 5 handstand.

37:00

Back Squats 5x3

Monday, 4-20

Back Squat 3-3-3-3-3 reps

405
425
455
475
500

"Angie"

Monday 4-20

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

24:13

"Helen"

Wednesday 4-15

Three rounds for time:
Run 400 meters... ran outside
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)... did DB swings
12 Pull-ups

16:15

30 Muscle-ups

Sunday, 4-12 on Monday, 4-13

30 Muscle-ups for time... did 120 pull-ups and 120 dips

20 sets of 6 each

17:40

3 rds: Row 500M, 21 Burpies, 400M Run

Saturday, 4-11

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

28:00

"DT"

Tuesday, 4-14

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

17:05

5k

4-8... on 4-9

Run 5 K

36:46

SP PP PJ

4-7

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 225, 235, 245, 255, 265
PP 225, 225, 235, 245, 255
PJ 185, 195, 205, 215x4, 215x5 with wrist wraps

Lunges, PU, SU

Monday 4-6, 1st day back after knee injuy... still have restricted range of motion

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

23:00