[Sunday] 5.26. 19 Body Attack

PM
[A] Body Attack with Lyle @ Golds Gym
60 minutes

[Thursday] 5.23.19 Front Squat + Metcon

PM
[A] Warm-up

[B] Find 3RM Front Squat from floor
95, 115, 165, 185, 205

[C] For Time:
4 Rounds

15 Hang power cleans (#115)
30 DU
10 T2B
30 DU
15 KBS (#44)
30 DU

19:04

[Wednesday] 5.22.19 4 Mil Run

PM
[A] Run @ Ingram- 4 mile course 
4.3 mile @ 43:30.

[Monday] 5.20.19 Deadlift + Metcon

PM
[A] Warm-up

[B] Work up to a heavy 4 rep dead lift
135, 225, 265, 315, 365

[C] 5 Rounds for work:
10 DL (#185)
10 Dips
10 Leg lift thrusts
15 Wide push-ups

[Saturday] 5.20.19 5 Mile Run

AM
[A] Run 5 Miles
53:30

[Friday] 5.17.19 Front Squats + Core

PM
[A] Warm-up

[B] Build to a Heavy 3 rep Front Squat (FS) from floor
135, 155, 185, 195, 205

[C] For Time
Row 100 m
2 FS (#135)
Row 200 m
4 FS
Row 300 m
6 FS
Row 400 m
8 FS
Row 500 m
10 FS

10:01

[D] 3 Rounds for work
10 T2B
10 Box jump overs (24")
10 Back Extension (#20)

[Thursday] 5.16.19 FM Rapid Abs

PM
[A] FM Rapid Abs
Only did 2 rounds instead of 3

[B] 4 Rounds
12 Strict low cable rows- (#110)
10 Back extension
Max isometric pull-up hold

[Wednesday] 5.15.19 Body Pump

PM
[A] Body Pump at Golds Gym
60 minutes of body pump

[Monday] 5.13.19 "Rocky"

PM
[A] Accumulate 5 minutes of dead-hangs
*each break , run 800 m and 20 push-ups

Had to break 4 times. each hang only being about 1 minute

[Saturday] 5.11.19 Hot Yoga- Sweat and Sleep

AM
[A] Hot Yoga- Sweat and Sleep
90 minutes

[Friday] 5.10.19 GRIT Bootcamp

PM
[A] GRIT Bootcamp
30 minutes

[Wednesday] 5.8.19 FM Shred A

PM
[A] Run 1 mile

[B] Frank Medrano Shred A

[Tuesday] 5.7.19 Core

AM
[A] 4 Rounds
12 GHSU
10 Isometric pull-up holds with knee tucks

[B] 4 Rounds
12 Tricep pull-downs (#60)
5 Shuttle push-ups

[Monday] 5.6.19 Push-ups

PM
4 sets of Max reps

[A] Elevated push-ups
33, 21, 15, 14

[B] Dips
9,9,8,6

[C] Regular push-ups
18, 15, 12, 11

[D] Decline push-ups
7, 6, 5, 5

[E] Calf raises
40, 32, 30,30

[Saturday] 5.4.19 AM Hot Yoga + Max Push-ups

AM
[A] Hot Yoga Murfreesboro North
60 Minutes Power Yoga

[B] Max push-ups- Non Stop
28

[Thursday] 5.2.19 PM FM Building Blocks + Boot Camp

PM
[A] Frank Medrano- Building Blocks

[B] Boot Camp @ Golds Gym
60 minutes

[Tuesday] 4.30.19 Murph

PM
[A] Warm-up

[B] Murph

Run 1 Mile
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
Run 1 Mile

57:54