Sunday, Jun 25, 2017

STRENGTH
Bench Press 3×5
135#/5, 155#/5, 185#/3
195#/5, 195#/5, 195#/4

CONDITIONING
3 rounds for time of:
2 Tire Flips
4 Deadlifts at 225#
8 Pull Ups
16 Burpees
9:14

Finished at 4:05p, 84F.

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.

Saturday, Jun 3, 2017

WARMUP
20 Burpees

CONDITIONING
Partner Workout
20 tractor tire flips each
2 flips alternating with push ups in between
12:10

Big tire for both of us on this one, my nephew performed well!

Finished at 11:15a, 86F.

Friday, Jun 2, 2017

CONDITIONING
30 reps tractor tire flip
Jump in middle and back out each rep
7:50

Big tire for me, small(er) tire for my nephew.

Finished at 10:00am, 77F.