Run 1/2 mile
10 hang clean and jerks(135,115,115)
3 rounds
Lateral raises 3 sets to finish
Squat
-135x3
-165x3
-185x3
-205x3
-225x2
-245x1
-260x1
-115x6
Front squat
-115x8
-75x10
Knees were killing me today
Slight decline bench
-135x3
-155x3
-175x3
-195x3
-115x2
-225x2
Top half
-225x6x3
Curls, rope pushdowns
65lb farmer walk
70lb overhead carry
65lb goblet carry
8 pull-ups
3 rounds
75lb snatch
Sit-ups
21-15-9
Sghp
-115x3
-135x1
-155x1
-175x1x3
9-7-5
Front squat 195, cheated muscle ups
Am. 30 bw dips
1rm
Hang clean -185
Slight decline bench -245
Overhead squat -105
Run 1/2 mile
20 burpees
Run 1/2 mile
20 pull-ups
Run 1/2 mile
20 hspu
5 rounds
10 deadlifts 185
.10 mile sprint
Arm work
Push press(clean 1st rep, low back was fatigued from yesterday)
-75x8
-115x5
-135x4
-150x5
-115x8
-115x6
-115x6
3 sets lateral raises
Strength
Back squat
-135x6
-165x3
-185x3
-205x3
-225. 3x3
Slight decline bench
-135x5
-165x3
-190x3
-210. 3x3
3sets biceps
Fran. ( first time)
8 min 57 sec
Military press
-75x3
-95x3
-115x3
-135. 3x3
Hang clean
-75x3
-115x3
-135x3
-150. 3x3
Chest supported db row
3 sets
Lateral raise
3 sets
Squat
-135x4
-165x3
-195x3
-230 x3x3x5
Slight decline bench
-135x5
-165x3
-195x3
-215 x3x3x4
Turned 29 today
Run .29mi
29 burpees
29 pull-ups
29 dips
29 sit ups
Run .29mi
10:57
Push press
-75x5
-115x3
-135x3
-150 x3x3x6
Deadlift
-135x3
-195x3
-235x3
-275x3
-290 3x3
3sets lateral raise
1 mile
Afap 4min 33 sec
Arm work , sit-ups
Easy day sore shoulders and cranky knees
Sghp
-115x5
-140x3
-160x4
Cleans. ( never did these from floor with full squat)
-115 x1x1
-135 x1x1
-155x1
-165x1
Overhead squat
-75x3
-95x1
-105x1
-110x1. Pr
Pull-ups 3x8
Am 50 bw dips (15,15,10,10)
Pm
Slight decline
-135x3
-165x3
-185x3
-205x3
-220 x3x3x3
Squat
-135x3
-165x3
-185x3
-205x3
-225x3
-240 x3x3x3
-135x10
115lb hang cleans
Pull-ups
21-15-9
7min57sec