Sunday, Sep 17, 2017


STRENGTH
Incline Bench Press
45#/10, 75#/8, 95#/5
115#/5, 125#/5, 135#/5, 145#/3, 155#/1

DB Bench Press
50#/12, 50#/10, 50#/12

CONDITIONING
5 rounds for time of:
10 tractor tire flips (5 uphill, 5 downhill)
5 DB push press 30 lbs
10 burpees
20:09

Hurt lower back a little on round 3 of tire flips. Took a minute to rest and stretch before finishing workout, kept clock running.

Finished at 4:50p, 85F, 88HI.

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Sunday, Jun 4, 2017


WARMUP
Run 400m
2:33

STRENGTH
Deadlift 5RM
135#/6, 165#/6, 185#/5, 205#/5, 245#/3
275#/4

CONDITIONING
Complete as many rounds as possible in 8 minutes:
Supine Ring Pull Ups – 10 Reps
Ball Slams 40 lbs – 5 Reps
5 rounds + 5 SRPU

then…
6 x 50 yd Sprints
*Rest 90 seconds between efforts.

Partner workout with my nephew again. Supine ring pull ups got way too hard halfway through, switched to leaning back at roughly 45 degree angle instead of feet on bench. For deadlifts, he worked up to a 205 lb single at 130 lb body weight, not too shabby for 13 years old!

Finished at 4:15p, 81F, 85HI.