May 24/25

Exercise 05/24:

Deadlift x 3 practice - 300, 310, 320
then
10 min of: Row 400 and 10 pull ups
4 rounds

Exercise 05/25

Back Squat - 295, 305, 315, 320 PR, 325PR

March 18

March 15
Exercise:
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
(Part 1: 5:36 / Part 2: 9:18)

March 16:
Exercise - 5 Rounds: 400 M Run / 50 Double Unders
(14:00)

March 17:
Exercise - 3x3 Shoulder Press then: AMRAP 15 Min: 5 Kettlebell Swings(2pood) Box Jumps (34" tires)
(135, 145, 150#) Then 12R+5+5

March 18:
Exercise: AMRAP in 20 Min: 10 Pull ups, 10 Walking lunges (w/ 40# in each hand), 10 Burpees
(10 rounds)

Feb 15

Exercise:
Practice Deadlifts x 3 consistant # -295-315#'s.
then: 2 Rounds of - 800 M row/ 50 wall ball (20#)

Food:
Breakfast - Steak and egg breakfast burrito
Lunch - Tuna, rice, olive oil and red wine vinegar
Dinner - Egg quesadilla

Liquids:
Coffee - 4 cups w/ heavy cream
Water - 12oz
Milk - 3 cups

Exercise:
Jackie - 1000 M row, 50 Thrusters (45#), 30 Pull Ups

Then:

On every min for 15 min, do 2 cleans, increasing by 1 clean every 5 min. (145#)

7:38 Rx

Food:
Breakfast - 2 eggs, 1 Sausage
Lunch - 3 tacos
Dinner- lettuce wrap burger w/ salad and olive oil.

Liquids:
32oz of water
2 cups of coffee w/ heavy cream
2 cups of hot chocolate