OH Squat Position Work
6x5
55lbs

Shoulder circuit:
4x10
Muscle Snatch
Behind the neck OH Press
Bent Over Row
Upright Row

6x2 Squat Clean
65lbs

Cashout: 100 banded reverse crunch

20 Minutes Incline Treadmill

Trap Bar Deads began at 65% of PREVIOUS 1RM (254lbs)
5-5-3-2-1 ME at 294lbs

NEW PR!!!

5 Rounds:
30 second hollow rock hold
2 "L" Pullups
8 Manmakers

5 Rounds:
10x DB Sumo Squat
5x Star Jumps

5 Rounds

Run 400m
7 Deadlifts 275/190 (MOD: 165#)
7 Handstand push ups (MOD: box)
7 Chest 2 bar pull ups (MOD: green band)

Asthma was bothering me so I went slow on the run. But did the rest of the workout unbroken. Last 2 rounds of deadlifts were tough but pushed through to do them unbroken.

Weighted Dip 3-2-2-2-1-1-1-1-1 Reps
60/70/80/85/90/100/100/100/100

Then:

Weighted Pull Ups 3-2-2-2-1-1-1-1-1 Reps
50-65-65-70-75-80-85-85-80

50 squats
50 KB swings (35)
-left knee hurt...was going to do 200 squats...maybe it's knee, maybe stance wasn't wide enough

Squat
warm-up
50x5, 65x5, 80x3

working set
90x3, 105x3, 115x3+ [(4) 1RM @141#]

Wanted to hit 8 reps, but my knee cracking is distracting.

400m run
50 pullups
50 situps
50 squats
50 pushups
400m run

Strength:

Front Sq: 8x155, 8x175, 8x195, 8x215, 8x235, 5x255

Metcon:

Buy in 500m Row then 4 Rnds: 25 WBs (20ln), 25 KBs (53lbs)

Time: 20:56

1 mile run

100 pull ups
200 push ups
300 squats

1 mile run

• 20 rds of 5/10/15

4min mellan set