It's Friday morning and that means more resistance/speed lifting training and auxiliary work. It was a particularly fun morning because it was just me and coach as the other 5 AM'ers wussed out. So, Alan and I just ran our mouths, gossiped, did our hair ... oh, wait. I've said too much.

Resistance Training:
Bench Press
Black Bands with triple knots
12 rounds, 2 reps per round
45 LBs

Extras:
50 Good Morning Mid-Back Bar Safety Squat Bar (65 LBs)
125 Push Ups
5x 5 Tricep Press (26 LBs per arm)
50 Weighted Sit ups (45 LBs)
30 Reverse Hypers (170 LBs)

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 1.5/1p

Burpees

Not a terrible time, but I held back too much.

4 Rounds

10 BW Deadlifts

10 Over the bar burpees

400m Run

5 rds
30 kbs 1.5p
30 burpees
30 GHD situps

Wendler week 1

7-7-7-7-7

Five rounds of 7 reps of:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

You cannot set the bar down until you have finished a complete round
65-95-115-120-125(5)-125

8min AMRAP of:
* 7 HSPU
* 14 T2B
* 21 split jump
* 28 DU

3 rounds
400 m run
21 kettlebell swing (8 kg)
12 box jumps

3rds, untimed
500m row
10 bench press 135# + 40# chains
10 KB Swing 2pd
4 Muscle ups

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.