[Wednesday] 1.30.19 Technique + MetCon

PM

[A] Warm-up

[B]Row 10 mins

[C] 4 Rounds for work

:30 Sec handstand hold

10 Ring rows

10 GHSU

[D] 6 sets of 

3 clean grip DL+
2 high pulls+
1 power clean

95, 105, 105, 135, 135, 135

[E]  For Time

3-6-9-6-3
Strict pull-ups 

5-4-3-2-1
Bear complexes
95/65#
135/95#
155/105#
165/115#
185/125#

*1 bear complex =
1 power clean
1 front squat
1 jerk
1 back squat
1 behind the neck jerk

Only got 2 second round #135 weight was heavy over shoulder with the shoudler injury still.

[Monday] 1.28.19 Deadlift + Modified McGhee

PM
[A] Warm-up

[B] Deadlift 5x5
225, 285, 315, 335, 365

[C] 20 min AMRAP
9 DL (#205)
12 Push-ups
15 Box jumps (24")

9+ 15

[Sunday] 1.27.19 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 Minutes of Cardio/Plyo

[Saturday] 1.26.19 Hot Yoga

AM
[A] Hot Yoga @ Golds Gym Murfreesboro North
60 Minutes Power Yoga

[Tuesday] 1.22.19 Power Cleans + MetCon

PM
[A] Warm-up

[B] Power Cleans 
5-4-3-2-1

135, 155, 185, 205, 225

[C] For Time

Row 1,000 m
15 Deadlifts (#155)
15 Power Cleans (#155)
Row 1,000 m

11:56

[Monday] 1.21.19 Murph

PM
[A] Warm-up

[B] Murph

Run 1 Mile
20 Rounds of
5 Pull-ups (Green band)
10 Push-ups
15 Air Squats
Run 1 Mile

1:04:58

[Sunday] 1.13.19 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro- South
60 Minutes

[Saturday] 1.12.19 AM Hot Yoga

AM
[A] Hot Yoga @ Golds Gym Murfreesboro North
60 Minutes Power

[Thursday] 1.10.19 Murph

PM
[A] Murph

1 Mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile run

20 Rounds partitioned. Still using green band for shoulder issue.

1:05:47 

[Wednesday] 1.9.19 Core + Back

PM
[A] Run 1 mile

[B] 5 Rounds for work
:30 second triceps hold
3 Eccentric pull-ups

[C] 5x5 Ab-roll outs

[D] 4 Rounds for work
10 Strict press (#45)
10 Bat wings (#25 DB)

[Tuesday] 1.8.19 Strict Press + Team Wod

PM
[A] Warm-up

[B] Strict press 5x5 @ 60%
#55

[C] Team Wod
15 min AMRAP

20 DL (#185)
40 Power cleans (#185)
60 Wall balls (#20)
80 KBS (#70)
100 DU

If time permits go back down the ladder

371

[Monday] 1.7.19 Self- Performance Test

Moving forward into the New Year it is good to test yourself and make not just resolutions, but commitments to better yourself. A great way to improve is to know where to start. This is where a "Self-performance test" comes in handy"

Weight: 224.5 lbs
2 Mile: 17:14 (mile 1: 8:54; Finished 17:14)
2 min Max Push-ups: 33
2 min Max Sit-ups: 39
2 min Max Burpees: 29
2 min Max DU: 108
2 min Max KBS (#53): 40
2 min Max Pull-ups: 3

[Saturday] 1.5.19 5 Mile Run

PM
[A] 5 Mile run

49:13

[Friday] 1.4.19 Murph

PM
[A] Warm-up

[B] Murph

1 Mile run
100 Pull-ups (Green Band)
200 Push-ups
300 Air Squats
1 Mile Run

First run in 9:57, partitioned with 20 rounds of 5/10/15. Finished that at 57:54. Finished the last 1 mile at 1:08:45

1:08:45 

[Thursday] 1.03.19 Deadlift + Back

PM
[A] Run 1 Mile

[B] Deadlift 5x4
225, 275, 315, 365, 405

[C] 4 Rounds
:20 second dead hang hold
12 Seated back rows (#105)

[D] 4 Rounds
:30 second plank
10 Seated deltoid row (#15)

[Tuesday] 1.1.19 5 Mile Run

PM
[A] Run 5 miles

48:47

[Monday] 12.31.18 Bodyweight workout

PM
[A] For Time:

100 Burpees
100 Air squats
100 Sit-ups
100 Push-ups

38:34

[Saturday] 12.29.18 Annie + Core

PM
[A] Warm-up

[B] Annie
DU: 100-80-60-40-20
Sit-ups: 50-40-30-20-1-

16:45

[C] 5 Rounds 
10 GHSU
10 KB OH Squat (#25- 5R/5L)
10 Push-ups