Weights, Barbell Complex

A. Bench Press
135 x 5
185 x 4
175 - 4 x 4
B1. Incline Neutral D-bell 55 x 10, 50 x 10, 9
B2. Inverted Rows 4 x 10
C1. Prone Trap 5's 3 x 12
C2. D-bell Ext Rot 10's x 8, 5's x 8,6
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95lb B-bell Complex x 3 sets
Hng Cleans x 6, 8 , 8
Push Press x 6, 8, 8
Rows x 6, 8, 8
RDL x 6, 8, 8
Ab Rollouts x 6, 8, 8

noon: Metcon; p.m. Weights

1200-Lunch
3 rounds
400m Run
KB Swings 53lbs x 21
Pull-up x 12
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p.m.
A. Cleans 5x 3 (35, 155, 155, 165, 165)
B. Deadlift 175 8 x 2
C. Walking Lunge Front Rack 75lbs 4 x 8
D1. Reverse Crunch 3 x 10
D2. Palof press 3 x 10

5 mile run

Ran about 5 miles +/-
Ran behind house on country road. Total 42minutes at easy pace. Weather was nice and cool this afternoon finally.

Row, Deadlift, Pull-ups

Row 500m 1:39
-
12 Rounds on the minute
Deadlift 225 x 5
Pull-up x 5

APFT

Push-ups 68
Sit-ups 73 (2 not counted)
2 mile run 14:10
Total: 281
-

2 mile easy run

AOD

3 Mile Run

Notes: Left medial leg pain following run increasing until bed time. Pain while laying in bed. Resolved mostly by the morning

4 Mile Run

Ran to Everyday and back.
About 8:30 pace
Total about 34 min
-
Notes: Left medial calf feeling sore after run.

Cleans, Box Jumps, Toes 2 Bar, Push Press

Cleans
115 x 3
135 x 3
155 x 1
185 x 1
-
Conditioning workout:
4 rounds (8 minutes)
Box Jumps x 15
Push-Press x 12 with 95lbs
Toes to Bar x 9

4 Mile Run

Easy paced run to Everyday Fellowship
8:30 to 8:45 pace

100's and Burpees

10 x 100m Sprints
Last 5 reps did 10 burpees before doing run (total 50 reps)
-
Notes: Ran on mom and dad's driveway in MS.

Mississippi trip after work to Sunday

Run, Burpee + Pull-up, Goblet Squats, KB Swings

4 rounds (24 minutes):
Burpee Pull-ups
Kettlebell Swings
Goblet Squats with Kettlebell
~400m run
-
Notes: Worked out with John and Brian.

Bench and Concept 2 Row WOD

5 rounds for time:
Bench Press 135lbs x 15
Row x 500 meters
-
Notes: Good workout. Last 2 sets had to break down bench press reps.

3 Mile Run

Easy paced run about 8:15 to 8:30 pace