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Monday 12/24/2018 2k bike, rest :90s, 3 rounds | 2:20, 2:20, 2:01 5 min AMRAP: 10 ring rows, 10 DB push-ups | 5 rounds 12 min AMRAP: 4 thrusters 135#, 8 Chest to Bar Pull-ups, 12 Bar Facing Burpees | 6 +4 Tuesday 12/25/2018 - REST DAY Wednesday 12/26/2018 Box Squats 12" with 80# Chains plus 185#, 5x3 Barbell Box Step-ups 20" 5x6/6 115# For Time: 30 push jerks 135#, 200' Dball Bear Hug Carry 150#, 30 Strict HSPU, 30 Alternating DB Snatches 70#, 30 Ring Push-ups, 10 Dball Ground to over shoulder 150#, 30 calorie bike, 30 toes to...

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Monday 01/18/2016 1. Snatch EMOMx9 Min 1: 80% | #175 Min 2: 83% | #180 Min 3: 86% | #185 Min 4: 89% | #190 Min 5: 83% | #180 Min 6: 86% | #185 Min 7: 89% | #190 Min 8: 90+% | #195 Min 9: 90+% | #205 2. Snatch Accessory 5×2 Snatch Grip Pausing Deads – pause 2″ off the floor for 3 full seconds before finishing the lift.| #225-235 3. Squat 5×2 Box Squats – Set the box up just below parallel. Pause for 2 seconds on the box. Shins should stay vertical throughout the movement....

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Monday July 27th, 2015 I got some 24 hour stomach flu, slept about 20 hours while forcing fluids and battling a high tempature. Tuesday July 28th, 2015 Shot at the gym, 30 yards, 5 arrows, 3 field points, and 2 broad heads slick trick deep six magnum 100 grain. 1. 3x5 Hands on Hips Squat Jumps 2. 3x4 Muscle Snatch #95,95,115,115 3. Off Blocks Snatch Pull x2 + Power Snatch x2 + Full sntach #115,135,135,145 4. Clean Deadlift x2 + Clean Just off floor + Front Squat + Jerk #185,205,215,220 5. Clean Just off the floor x2 + Jerk #220,...

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