This Week

Monday

Nancy (20:43; beat my old time, but my OHS are still very slow)

Tuesday

4 rounds:
- 30 Abmat Sit-ups
- 20 Good Mornings

9:01

Wednesday

2 rounds:
- 800M Run
- 10 Renegade Man Makers @ 30 lb dumbells

14:34

Thursday

Rest

Friday

JT

15:something

Last week:

Monday

Back Squat 10×3 (215)

Tuesday

5 Rounds:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Front Squats
- 3 Push Jerks

@115 (16 something)

Wednesday

Shoulder Press Max Effort x 5 (115)

then tabata row

Thursday

10-8-6-4-2
- Hang Power Cleans
50-40-30-20-10
- Sit-ups

@ 115 (8:43)

Friday

AMRAP 20:
- 5 HSPUs
- 10 Pull-ups
- 15 Walking Lunges

8 rounds (shoulder strength slowly coming along)

This Week:

Tuesday

Front Squat 5×3 @ 155
Press 5×3 @ 95

Then

21-15-9

Pullups, Wall balls

3:34

Wednesday

“Juicy”
2-4-6-8-10-8-6-4-2
-Thrusters
-Pull-Ups

8:38

Thursday

Swim

200 m warm up, then

1o X 50 m sprint

Friday

21-18-15-12-9-6-3
-Power Snatch, m-65 w-45
-Double Under
-Box Jump

15:something (4 min better than old time)