Friday:
1) run 5 miles
2) 7 rounds for time:95lbs
- 3 Dead lifts
- 5 Power snatches
- 7 OHS


Saturday:
1) Squat Snatch:
- 5/3/3/3/2/1/1/1
- 135/155/165/175f/185/195f/195/205
2) Tabata row
- 826 m
3) 10 rounds for time:
- mini leg blaster
- 10x KB press @53lb
- 20 sit ups

New Dog = No sleep

This is our new dog Swiss. He's a Lab Pointer mix who is a rescuse and is 11 weeks old. He's super cute, but last night developed an impressive cough/hack/gag that keep me up all night.

Thursday:
1) 1xPress/3xPush Press/5xJerk
All without racking the bar.
5 rounds at 95/105/115/125/135

2) Clean and Jerk at 155lb
1 rep every 30s for ten minutes

3) Big 5-55 for time
10.9.8.7.6.5.4.3.2.1
-Piston Press 40lb
-KB Goblet Squat 53lb
-Pull up
-Box Jump 24"
-Deadlift @BW (175)
Time 15:10

4) Efficiency Row
5k, no toe straps, only breathing through nose
No more than 23 strokes per minute
Time: 21:45

Back at it

Wednesday:
Workout 1:
5x3 Bench Press at 185lbs
20 Back Squat at 145lbs
then: WOD Power Clean at 135lbs, KB swing at 70lbs
10xPC, 250m row, 9xKB swing, 250m row,
8xPC, 250m row, 7xKB swing, 250m row,
6xPC, 250m row, 5xKB swing, 250m row,
4xPC, 250m row, 3xKB swing, 250m row,
2xPC, 250m row, 1xKB swing, 250m row
time: 19:06


Workout 2:
5x3 Front Squat: 135, 185, 185, 195, 205
5x1 Dead Lift: 315, 315, 315, 315, 335
10x100m row, 30s rest between rounds