Day 3: Lower Body Strength and Power

Push Press 185 x3 ME w/ 4min rest
8-6-6

3rds of Pushing Barbara
20 Dips
30 Pushups
40 Situps
50 Squats
3min rest b/w rds

5:27, 6:03, ? (did too many dips)

Day 2: Upper Body Strength

Ring Pullups 40lbs x4ME w/ 4min rest
10-9-7-7 PR

Three Rds for time
GHD Situps 40
FG BODB Rows 40lbs for 30/30

time 15:06

Day 1: Upper Body Strength

Snatch Grip Deadlift
315 x5x5 w/ 5min rest

Morrison: 50-40-30-20-10 for time of
Wall Ball 26lbs -10 ft
Box Jump 20 inch
KB Swing 55lbs

Time 22:22

Notes: Had more on the deadlift

Day 2: Power

Power Snatch 5x5 w/ 5min rest 175lbs
4(1) - 5 - 4(1) - 3(2) - 5

400m run 4x4 w/ increasing rest periods - 3min-4min-5min
69sec - 69 - 68 - 68 PR

Notes: Hips go up too soon on the snatch which is pulling be forward upon receiving the bar

Day 1: Upper Body Strength

Ring Dips
36lbs x4 M.E. w/ 4 min rest
12-11-9-6 PR

Karen - 150 Wall Ball for time
20lbs Ball 10 ft target

Time 7:33

Day 3: Power

DT
12 Deadlift 155#
9 Hang Clean 155#
6 Push Jerk 155#
5 rds for time
time 7:34 PR

15 Min Rest

For time
225 Hex Bar Deadlift 21-15-9
Air Squat 50-50-50
135 Push Press 21-15-9

time 13:15

Day 2: Upper Body Strength

Ring Pullups
40# x4 Max Effort 4 min rest
10, 8, 7, 7

800 M Swim
26:16

Day 1: Lower Body Strength

Back Squat
315 x3 Max Effort 5 min rest
7-7-7

50-40-30-20-10
Thrusters 45#
Step Ups 24'
American KB Swings 55#

Time: Forgot to start my watch

Notes: Legs were crazy sore from step ups, had another two sets of 5 to 7 reps at the squat

Rest Day: 800m swim

800 M Swim

25:15

3min PR

Notes: HELL YEAH...strung a couple strokes together before breath for first time

Day 2: Power

Squat Snatch 5x5 5 min rest
185 -5
190 -5
195 -5
195 -3
190 -4

Conditioning
800m run
2 pood swings - 30
800m run

time 8:01

10 min rest

1 mile run 7:05

Notes: Running Getting better, squat snatch felt great

Day 1: Upper Body Strength

Jimmers House Workout

Seated OH Press with Tempo Work

Tri Roll Backs

Conditioning

150m Swim open water

4 rds, not for time, rest b/w rounds
20 Burpies
20 Situps

Day 3: Power

Power Clean
225 x5x5 5 min rest

Conditioning

5min AMRAP
1.5 Pood KB
Uni Russian KB Swings 10 per arm
Uni Goblet KB Squat 5 per arm

6.25 rds

Notes: Don't like Power Cleans, remember to receive bar with bent knees, AMRAP was too short

Day 2: Upper Body Strength

Incline DB Press: Tempo 4010 - 5min rest
85lbs - 7,8,6,7

Conditioning

JT - 17:19

Day 1: Lower Body Strength

Bulgarian Split Squat
100lbs x5x8 4min rest

Conditioning
400 meter run x5-8
1 - 73 sec
2 - 73 s
3 - 73 s
4 - 74 s
5 - 75 s done-felt hip flexor

5min rest

1mile Jog - 800 into it both legs cramped totally, couldn't walk for 3 minutes

Notes: Legs were empty, no injury