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Monday 4/15/19 Squat 3x5 warm-up, then 5 at 75% 260#, 3 at 85% 305#, 1 at 95% 330 (got 3 reps) For Time: 100' 1 arm Overhead DB 50# Walking Lunges, then 22-16-10 of GHD Sit-ups, Bike Cals, Strict Handstand Push-up, then 100' 1 arm Overhead DB 50# Walking Lunges | 13:04 3 sets of max effort bar muscle ups with :30 rest 10-8-5 Took the Mrs. out for spring turkey, here's the hunt: Tuesday 4/16/19 3 Squat Cleans (floor to mid thigh pause 2 sec, floor to knee pause 2 sec, full), 3 sets 195# Posterior Chain SMASH: Banded...

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Monday 3/18/19 Front Squat Double Plus Back Squat Triple | 7 sets climbing, ended at 275# Box Step-ups 4x5 each leg, 24" box, 40#'s Dumbbells each hand 10 Ring Dips Strict superset 12 Pistols alternating and 20 GHD Hip Back Extensions, 3 rounds. Every 4:00 for 5 rounds: 9 burpee box jumps 24", 15 front squats DB's 50#'s, 21 calorie assault bike | 18:40 Tuesday 3/19/19 2 Rounds of: :30s Handstand Hold against wall, :60s 1 arm KB Overhead hold each arm 53#, :90s dBall Hold (bear hug) 150# 4 sets of 10 reps strict pull-ups plus 1 set of...

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Monday 4/23/2018 1. EMOM 5 Clean Pull + Power Clean + Hang Squat Clean + Split Jerk | 185# Right into... EMOM 7 2 Hang Squat Clean + 1 Split Jerk | 205# 2. Back Squat 3x10 | 42% 155#, 56% 205#, 70% 255# 3. 5 Rounds: 4 Ring Muscle Ups 16 Calorie Bike 4 Squat Cleans + Jerks 185# | 21:37 Tuesday 4/24/2018 1. For Time: 50' Handstand Walk 50' Back Rack Lunge 145# 50' Handstand Walk 50' Front Rack Lunge 145# 50' Handstand Walk 50' Overhead Lunge 145# | 4:24 2. AMRAP 7 3 bar muscle ups 5...

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