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