Hang snatch - 4 x 2 @ 115
Chinup - 15,10,8,5,1
Dip - 15,10,8,5,1
KB bottoms up press - few sets each arm
Abwheel - 3 x 10
Got t-boned in my car yesterday by some old asian dude who ran a red light. took it easy today because my neck and back were still a little sore.
Hang snatch - worked up to 120 x 2
s/s 1-leg box jumps
5 x (Bulgarian Split squat x 5/leg, 1-leg deadlift x 3/leg)
Bench press - 3 @ 185, 2 @ 195, 1 @ 205
s/s Tbar - 3 x 6
3 x (Burpee x 10, Farmer’s walk x 40m)
clean grip snatch - few light sets just working on technique
s/s various jumps
OHP - 3 @ 140, 2 @ 155, 1 @ 160
s/s Pullup - 3 x 5 @ BW + 30lbs
CG Bench - 5 x 10 @ 115
s/s incline DB curl - 5 x 10
ABwheel 5 x 10
Tire drags x 15 minutes
Deadlift - worked up to 305 x 3
s/s CG Bench - worked up to 190 x 3
Deadlift - 225 x 8, CG Bench - 135 x 12
TBar - 5 x 10
s/s ABwheel - 5 x10
Cable puul-through - 5 x 10
s/s DB side bend - 5 x 10/side
DB curl - 3 x 10
Started a stamina cycle today…
2)20 min AMRAP:
-burpee x 4
-squat x 8 @ 95lbs
-DB pushpress x 8 @ 25lbs/hand
-slasher x 8/side
3)15 min AMRAP :
-step up x 20
-weighted situp x 8 @ 25lbs plate