Thursday July 10

100 - Shoulder presses 95/65lb

Every time you put down the weight run 200m.

Sets went 20, 13, 10, 10, 10, 10, 13, 14

Shoulders felt like death for the next couple of days especially the right side. Nuff said

Wednesday July 9

5 Rounds
5 - Power cleans 155/100lb
5 - L Pullups (chest to bar)
12 - Single DB Bench press 75/40lb (6 per side)

3 setsRing dips 45/25lb

Felt decent throughout, the 155lbs was a bit too much so i scaled it down to 135. Was able to do 8,7,6 for ring dip reps

Tuesday July 8

As many rounds in 20 minutes:
5 - Deadlifts 225/135
10 - Pushups
10 - Single arm DB snatches 35/25lb
200m run

Finished 10 rounds exactly with 2 seconds to spare and had John hot on my ass the whole time keeping me honest of this one. Runs felt great and i think my jogging speed is slowly increasing.

Monday July 7

Warm Up 3 Rounds
5 Pullups
10 Pushups
15 Air Squats

3 Rounds
15 - B. Press @ 50% - 400m run
15 - B. Press @ 60% - 400m run
12 - B. Press@ 70% - 400m run

3 Rounds
15 - B squats @ 50% - 50 box step ups
15 - B squats @ 60% - 50 box step ups
10 - B squats @ 70% - 50 box step ups

Awesome leg work out today my numbers keep getting better,
Bench was 100lbs, 115, 145
Back Squat was 115, 135, 165

No problems with any of those weights i was able to go straight through on all sets

Saturday July 5

7 Rounds
5 Hanging power cleans 135/95
5 L pullups(chest must hit the bar)
12 Single DB push press @ 30% BW(6 per side)
10 Ab wheels

Not too terrible of a workout although i had to go down to 115lbs on the power cleans after the first round cuz i just wasnt feeling it

Thursdays WOD

500m row
50-box step ups
500m row
25-wall ball
500m row
25-k2e
3 Rounds
6-Power snatch-OHS-B.squat-good morning-push press
Loading 75lb men 55 ladies

Well i got a little tired out from all the rowing but felt good never the less throughout this work out. I especially enjoyed the modified bear complex as my OHS felt awesome and i was getting nice and deep.

Back To Work

WOD

5 Rounds

5 Squat Clean 135lbs

10 Ab Wheel

10 minutes as many rounds

10 pullups

10 ring dips

So this was a good little work out this morning. Nothing too crazy hard but it was nice to have just coming back after the long weekend and having not worked out in a few days. I ended up doing 8 rounds plus 6dips in the ten minutes which was just at a nice constant pace not killing myself. Above is the lovely lunch i made for myself trying to eat nice and lean. PS its low fat low calorie dressing on my salad and some lovely steamed veggies. Should be nice and zone friendly.