9.5-9.8

Friday

A. Front Squat… 

This week was definitely a "down" week in squat land, body just wasn't able to handle the prescribed weights, so I just worked up and did 4 doubles at 275 with solid form

B. "Hell"

15 MU (went 6-5-4)

30 Thrusters @ 95 (15-8-7) Probably a tad over paced here but i felt very smooth and efficient during these

10 MU (6-4)

20 Thrusters @ 145 (8-6-6) 

5 MU (UB)

10 Thrusters @ 195 ( 2-3-3- 1- 1)

20 B.O.B @ 24" 

Total time was 16:51 …. That was a grind but I feel like I was "in control" and have certainly improved my breathing work

I can really feel the squat program benefit here… Very exciting

Saturday 

Volunteer Day at Spartan Race (definitely a workout)

Sunday

 Ran Spartan Race (~9 Miles of hills and obstacles)

This was WAY outside my comfort zone… Definitely pushed me mentally and aerobically

I will be doing more of this in the future… My body was SMOKED after this.

Monday

A. Front Squat 

6x6 @ 250 (~73%)

These sets honestly felt great, almost no deviation until the last rep of the last couple sets, starting to really find my groove on the lighter weights

B. OTM x 21

- Muscle up x 6 (held UB all the way!)

- Burpees to target

- Box Jump w/ step down @ 30" (avg= ~11-12)