[Wednesday] 08.31.16 AM Cleans + MetCon

AM
[A] Foam Roller 

10 minutes

[B] Mobility/Bands

10 minutes

[C] Handstand Shoulder taps

4x10- Alternating shoulder

[D] Strength: Build to 1 RM Clean

135, 185, 195, 205, 225

[E] For time
10 Squat cleans (#135)
25 GH Situps
8 Squat cleans (#135)
20 GH Situps
6 Squat cleans (#135)
15 GH Situps
4 Squat cleans (#135)
10 GH Situps
2 Squat cleans (#135)
5 GH Situps

9:08

[Tuesday] 08.30.16 PM Legs

PM
[A] Foam Roller
10 minutes

[B] 16 Every other minute- Back Squat (BS)
Even: BS followed by 5 jumping squats
Odd: Rest
BS @ 60% 9x2 (195)
BS @ 70% 6x2 (225)
BS @ 80% 4x2 (255)
BS @ 85% 2x2 (275)

[C] 20 minutes in sauna

[D] 10 minutes in whirlpool

[Monday] 08.29.16 PM Metcon

PM
[A]Strength: 1 set of 100yd sled push-max weight 
The goal is to stop no more than 1 time (turns included)

4x45 plates

[B]3 RFT:
400m
10 Tire flips
15 Wall balls-#30
20 KB swings -70lb

17:13

[Saturday] 08.27.16 PM 10K Row

PM
[A] 10 minute warm-up

[B] 10K Row for Time

10K Row @ Golds Gym South

42:47

[C] 4x 8 Sets of T-Bar Rows 2222

80, 80, 115, 115

Super set with 25 for max reps

58

[Friday] 8.26.16 Lunch Circuit + PM Shoulders

Lunch
[A] Run 1 mile

[B] 30 minute circuit

Run 1 minute @ 6.0 mph between each exercise
1 minute max reps of different exercised

PM

[A]15 min EMOM
Min 1: 8 Weighted back extensions @2011 #25
Min 2: 30 sec handstand hold (feet to wall)
Min 3: 30 sec FLR

[B ]For time:
21, 15, 9 of
HSPU
Ring dips

19:26

This sucked, shoulders shot. Bodyweight things are an extreme weakness of mine. Need to be determined to get better

[Thursday] 08.25.16 PM Hot Yoga

PM 
[A] Hot Yoga @ Golds Gym South
60 minutes power yoga

[Thursday] 08.18.16 PM Hot Yoga

PM
[A] Hot Yoga at Golds Gym South in Murfreesboro
60 minutes power yoga

[Wednesday] 08.17.16 PM Skill Work

PM
[A] 10 minute warm-up

[B] 20 EMOM
30 seconds of work/30 seconds rests
Minute 1: DB Snatch #50 R/L 30 seconds each side (1 minute worth of work)
Minute 2: Pistols
Minute 3: K2E
Minute 4: Shuttle push-up

[Tuesday] 08.16.16 AM DL + MetCon

AM

[A] Foam Roller

10 minutes

[B] Strength: In 20 min, find 1RM Deadlift
135, 225, 315, 365, 405, 415

[C] 3 RFT
Run 3 laps
10 Deadlifts-225
20 Box jumps -24

8:59

Broke the first road of DL into 5/5, then went UB for the rest. Good strong, fast!

[Monday] 08.15.16 Lunch Circuit + BW Chest

Lunch
[A] Lunch Circuit
Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups
E and O's

PM

Bodyweight Workout

[A] 4 Sets of max incline push-ups

54, 38, 31, 27

[B] 3 Sets of max bench dips

22, 17, 15

[C] 3 sets of max regular push-ups

18, 9, 8

[Thursday] 08.11.16 PM Squats + MetCon

PM

[A] Foam Roller

10 minutes

[B] Strength: Build to heavy single Back squat

135, 185, 225, 275, 295, 315, 325

[C]  4 min AMRAP
20 Double unders
10 Pistols (Kickstand these)

3+11
Rest 1 min

[D] 3 min AMRAP
3 Ring pull-ups
18 Lunges

3
Rest 1 min

[E] 2 min AMRAP
Ring dips (Strict)

20

Rest 1 min

[F]1 min AMRAP
Burpees

20

[Wednesday] 08.10.16 AM Mobility + PM Trail Run

AM
[A] Mobility 
15 minutes

[B] 3 RFT

Run 3 laps
15 Deadlifts - 255
30 GH Situps

16:14

PM

[A] Trail Run- Percy Warner- Mossy Ridge Trail

1:02:02

[Tuesday] PM PC + Fight Gone Bad

PM
[A] Foam Roller 10 minutes

[B] Strength: 15 minutes to find 1RM Clean

135, 185, 205,215, 225, 235

Stopped at 235, form what not good

[C] Fight Gone Bad

Wall balls-20/
Sumo DL/HP-75
Box jumps-20/
Push press-75/
Row for calories

Rest 1 min
Repeat for 3 rounds total

121/114/89 = 324

[Sunday] 08.07.16 PM Body Attack

PM
[A] Body Attack @ Golds Gym

60 minutes body weight cardio

[Saturday] 08.06.16 AM Hot Yoga

AM
[A] Hot Yoga @ Golds Gym

60 minutes Power Yoga

[Thursday] 08.04.16 PM Hot Yoga

PM
[A] Hot Yoga- Power @ Murfreesboro South- 60 minutes

[Wednesday] 08.03.16 Lunch Circuit + PM DT WoD

Lunch
[A] 10 minutes on Elliptical

[B] 20 min AMRAP- "Remember When You Were 20?"

20- 180 Switch squats
20- DB Rows (#15)
20- Jump forward-hop back 3 and then R/L Skater
20- Strict DB Press (#15)
20- Mt. Climber (4-count)
20- Kicks on Bag (10R/10L)

3+ 30

[C] 5 minute core work

PM
[A] Strength: 1 Squat clean + 2 Front squats + 1 Jerk - build to max for the day

135, 155, 175, 185

[B]  'DT'
5 RFT: 155/105lb
12 Deadlifts
9 Hang powercleans
6 S2OH

11:03

[Tuesday] 08.02.16 Tuesday PM Snatches + MetCon

PM

[A] 10 minute foam roller

[B] Strength: Build to heavy single Powersnatch

95, 95, 135, 155

Then dropped to 135 and worked on second explosion.

[C] 6 min AMRAP
12 HSPU
12 T2B

2+6

Hard for me. HSPU were rough after 1st round.

Rest 3 min

[C] 6 min AMRAP
15 Box jumps -30/24"
15 Burpees

3+4

Rest 3 min

[D] 3 min rowing for calories

68 calories