Bench press

Front squat

Lift:
5x5 145lb bench press

Row 2K on the crappy rower at 24 hour fitness.

Accumulated about 45 minutes walking dogs, and just walking before/after lifting

3-Position Clean 155 1r2s
175 1r2s
Power Jerk + Jerk 155 (2+1)r2s
165 (2+1)r2s
Clean Deadlift 255 5r4s
Front Squat 175 6r2s
195 5r
215 3r

2 weeks after first benchmark

500m Row
Air Squat (40)
Sit-Ups (30)
Push-ups (20)
Pull-ups (10)

a. 15 minutes:
5RM Snatch grip deadlift

b. 21-15-9 reps for time of:
Grounds to overhead 60kg/40kg
Toes to bar
burpees

c. 3 x 10 band tricep extention

AM
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
3x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx1, 1.00mx1)
10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
3x300m Runs at 63 seconds (2 minutes rest)
3x10 Lying Leg Raises + 10 Russian Twists (10kg) + 30 seconds Back Extension Hold
3 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)

In a minute:

9 sentadillas divertidas
6 push ups
3 power clean 95/65

6 Rounds
800 meters
1 minute rest

3:37(1:00) 3:48(1:00)3:55(1:00)4:08(1:00)3:51(1:00)3:41

Choose ONE of the following sports

Swim 4 x 400m TTs, full recovery between efforts

Bike 4 x 5k TTs, full recovery between efforts

Run 4 x 1M TTs, full recovery between efforts

Row 4 x 1k TTs, full recovery between efforts