7.28

Monday

A. Front Squat 5x9 @240

Holy Crap these were brutal… Front Squats for reps are not very friendly

B. Max Klokov Press (strict BTN) up to 125 for 3…. Maybe had more but any heavier and shoulders would have been cranky

C. 5 RFT
20 Situps (25#DB on shoulders)
20 Cal Airyne
10 Ring Dips
12 Burpees

~18:00

Burpees after ring dips are quite challenging

7.26

Saturday

Up at CF free with the comp crew today… Great atmosphere and always a great session

A. Front squat up to 1RM - 343 PR

B. Had to sit out the first met con because i did an identical version on thursday.. But tried out a set of the OH lunges anyway, felt great

C. W/ Partner
400m Run (ea)
80 DU (ea)
40 S2OH
40 MU

7.23-7.25

Wednesday

A. Prowler push make up.... 6x 50m w/ 200lbs

B. felt out some front squats playing with different shoes and stances... Sadly there was no magic answer 

Thursday

A. Back squat 6x2 @295-315

B. 2 RFT 

50 pull-ups

50m lunge @ 135

11:39

Felt good, hands were crap, need to find an answer for high volume bar work.

Friday

A. Snatch deadlifts 3.2.1.3.2.1 @ 315-365

B. For Time:

75 UB wall ball (great challenge) 

75 KB swings

75 ghd sit-ups (wow...)

75 box jump overs 

14:29

C. Pull-ups (wide grip) 5x5 @ 50lbs 

D.

10x 25m swim .... I am not a swimmer... Wow 

7.22

Tuesday

Had to modify a bit to squeeze everything in… felt pretty lousy today

A. OTM x16
Even - 8 Thrusters  @ 95 (minor mid back tweak heavy front squatting, subbed out the KB swings)
Odd - 10 Bar Facing Burpees

B. 400 M Run x 4 w/ 5 Min Rest (all between :74-:79, pretty good for our lumpy hilly track)

Will be trying to squeeze in a PM session

7.21

Monday 

A. Front Squat
3x4 @280 (10 RPE! .. Damn hard, tough time keeping tension past 2 reps)
3x3 @ 295 (10 RPE)
2x1 @ 315 (9 RPE)

B. 4 K Row @ 1:49.9 avg. pace (14:38)

C. Sled Pushes (@ 200 #s)

7.14-7.20

Giving the 'ole blog another shot… Really trying to keep this one active!

Monday

A. Front Squat
3x3 @ 270 (@ 8 RPE)
3x3 @ 285 (@ 9 RPE)
3x1 @ 305 (@ 9 RPE)

…These all felt HEAVY as shit….

B. 8 Min AMRAP (modified because of bad hand tear)

10 Push Press (95) + 10 Box Jumps (24")

9 + 19 

Tuesday 

A. EMOM x 20
Kb Swing x12 (70#) Even
100m Sprint  Odd

(@ 8RPE Overall)

B. Interval Rowing work:
:45 Hard x8 (4:00 Rest)

Wednesday

5K Row @ 1:55

Light Sled Pushes

Thursday

A.  Back Squat + 2 Chains /side
 10 x3 (every :75) @ 215 Bar Weight

B. Halting Clean Pull 4x3 @ 335-355

C. Weighted Pullup 4x5 @ BW + 45

D. 50 UB Wall Ball (2-3 Min between) x3

Friday

A. Bike Sprintervals

B. 6 RFT:
400m Run
12 DB Power Cleans
30 Air Squat
12 T2B

26:50… All T2B UB, Runs got damn slow

Saturday

 A. Front Squat w/ 2 Chains EA
10 x2 OTM @ 185 bar weight

B. 2 x 1K Row @ 3:20 (3:18.9, 3:19.7)

C. Comp WOD (WODfest in the wild 8/2)
(3 guys alternating)
2 C & J 185
2 Pullup
2 Rope Climb x 7 Min AMRAP

Sunday

Total Rest