8 Mile Run

Get it? Detroit? I'm hilarious.

It appears the only thing more crowded than the gyms in January is my running trail. If you were in Farmers Branch and some maniac kept screaming, 'ON YOUR LEFT! ON YOUR LEFT!' that's my bad. . .but you were ruining my mile time.

Front squat 3-3-3-3-3 reps

45kg - 50kg - 55kg - 60kg -70kg

I have always struggled with front squats but for some reason last night it all came good and smashed my previous best. Previous best was 52.5k so I was well happy with that last night.

101 reps shoulder press, 45 #s
break
101 reps bench press, 45 #,s

3x3 @ 80%/85%/90%

a) BP wk 1: 9,7x120#
b) 1RM power clean: 155#
c) PP: up to 135#
d) 4RFT: 6 PPx75# + 12 CTB
= 6:12
e) 5 power clean EMOMx110# for 8 min = done, no misses

5x Power Clean

Eilinen/

Lepo

Power Snatch - worked to heavy in doubles - got to 165
Power Clean - Worked to Heavy in Doubles - Got to 225 or 245
Power Clean to Press:

95 - 5 press
115 - 3 Press
135 - 3 Press
155 - 1 Press

Double Under Ladders - by 5's up to 25
random tuck jumps and calisthenics

For C2B reps, 10min EMOM of:
* 5 HSPU
* C2B for the rest of the minute

35 box jumps
35 burpees
35 sit ups (bumper 35/15)
35 OHS (45/25)
35 push ups(games)
35 balanceos (55/35)
35 handstand push ups
35 pull ups
35 rodillas a los codos
35 levantada turca (30/20)
35 sentadillas con salto barra (45/25)