Thursday July 29th

Run 3.0 Miles (Untimed, about an 8:15 pace)

Wednesday July 28th

Power Cleans
1x10 @135
1x5 @185
1x5 @195
1x5 @205
1x3 @215
1x3+ @215(3)

Strict Press
1x5 @135
1x5 @155
1x5 @155
1x5 @155(4)

MET-Con
4 Rounds For Time:
750 M Row
30 Double Unders
15 Burpees
TIME: 18:55

Tuesday July 27th

Rest Day

Monday July 26th

2.5 Mile Run (Untimed)

Sunday July25th

Rest Day

Saturday July 24th

Strict Dumb Bell Press
2x8-10 @80's
2x8-10 @75's

Front Raises
3x12 @30's

Lateral Raises
3x12 @30's

Rear Deltoid Extension
1x10 @160
1x10 @120
1x10 @ 100

Front Raise
1x12 @ 130
2x12 @ 145

Barbell Shrug
3x20 @185

Friday July 23rd

Front Squat
1x10 @135
1x8 @155
1x6 @175
1x3 @195
1x3 @205
2x3 @225

MET-Con
5 Minutes of Double Unders(290)
4 Minutes of Burpee Box Jumps(31)
3 Minutes of Squat Snatches(75lbs.)(20)
2 Minutes of Air Squats(57)
1 Minute of Pull-Ups(17)
TOTAL: 415

Thursday July 22nd

Push Press
1x15 @115
1x5 @155
1x12 @135
1x5 @165
1x12 @135
1x5 @185
1x5 @195

Wednesday July 21st

MET-Con
For TIME:
100 Box Jumps(20")
15 Thrusters (115)
30 Push-Ups(Show Hands)
15 Burpee Squat Cleans(115)
30 Toe-to-Bars
100 Double Unders
TIME: 18:01
*Sore left knee

Tuesday July 20th

Bench Press
1x15 @135
1x10 @225
1x10 @225
1x5 @245
1x4 @245
1x15 @155

Ring Dips
2x10
1x8
1x5
1x5

Pull-Ups
2x8
3x8 (Strapped)

Seated Row
2x12 @175
2x10 @190

Traingle Bar Pull-Downs
4x12 @150

Back Extensions
4x15 @25

MET-Con
400 M Run
20 Lunges(45)
20 Wall Jumps
TIME: 16:47

Monday July 19th

Biceps

Sunday July 18th

Rest Day

Saturday July 17th

3 Minute Deadlifts(135): 100 Reps
1 Minute Rest
3 Minute Burpees:39 Reps
1 Minute Rest
3 Minute Thrusters(95): 19 Reps

Total Reps: 158

300M Run(30)
20 G2OH(95)
20 Burpees
20 SDHP(95)
20 Pulls-ups
300M Run
For Time: 10:08 I think

Saturday July 10th

Hang Sqaut Clean
1x10 @115
1x10 @135
1x8 @155
1x8 @165
1x5 @175
1x5 @185
1x3 @195

5 Minute Max Muscle Ups
5 Total

Good Mornings
5x10 @ 45

Push-Ups (NOT for time)
4x25

MetCON
Rowing Interval
250M/15 Sec. Rest
10 Intervals: 11:08

Friday July 9th

Push Press
1x10 @135
1x8 @165
1x5 @175
1x5 @185
1x5 @185
1x3 @195
1x3 @205*
*New PR

Hand Stand Holds
3x20 Seconds

Shrug
1x10 @225
1x10 @255
1x10 @275(Strapped)
1x10 @305(Strapped)
1x10 @305(Strapped)

High Pulls(Wide Grip)
1x12 @95
1x12 @135
1x8 @155
1x8 @175
1x5 @185
1x5 @195
2x3 @215

Thursday July 8th

Rest Day

Wednesday July 7th

Squat
1x10 @135
1x5 @205
1x5 @225
3x5 @245

Barbell Lunges
1x10 @95
1x10 @95

MetCON
2.5 Mile Run

Tuesday July 6th

Power Snatch
1x10 @95
1x5 @135
1x5 @145
1x5 @145
1x4 @155
1x5 @155
1x5 @165

Pull-Ups
1x10 No Weight
1x6
1x5
1x4
1x5
1x5

MetCON
3 Rounds for Time:

Sprint .10
10 Power Snatches (95lbs.)
20 Pull-Ups
TM: 9:08

Monday July 5

Power Clean
*Did not log weights
Bench Press
*Did not log weights