"JT"

Strength
Shoulder day with Mike. We have been throwing in military presses behind the head and they feel great! I see some great strength potential with this movement! Today we worked on the Smith Machine at 135lbs.

WOD 1
"JT"
21-15-9
HSPU
Ring Dips
Push Ups
TIME 17:41
*I should write "untimed" on this workout but in all fairness I did have a clock running. Not to list excuses BUT I had just done shoulders with Mike and I took several breaks to talk to my beautiful wife! : )

Row/ OHSQ/ DU, "Helen"

WOD 1
3 RFT
Row 500 M
12 OHSQ(115)
50 Double Unders
TIME 9:59
*I feel pretty good after this wod. I was experimenting on the rower trying to find a comfortable pace that would allow me to continue working once I finished each 500. I finished the row in 500 in 1:35, 1:43, 1:47. The first place finisher in this workout (which is from the North Central Rgionals last year) finished in 9:18, 15th place was 10:14 so I still have some work to do...

Rest 5 Minutes then...

WOD 2
"Helen"
3 RFT
400 M Run
21 KB Swings(55)
12 Pull Ups
TIME 9:13
*My work load this morning was perfect. I felt good going into both workouts. My PR on Helen is 8:52 so I was not too far off. I enjoy doing back-to-back wods when I have the time and energy, I feel like doing two so close together helps me become more fit.

Row/ KBS/ PU

WOD 1
3 RFT
500 M Row
21 KB Swings(70lb)
12 Pull Ups
TIME 10:23
* I felt like crap today. My energy level was zero all day and especially throughout this wod.

Strength
Leg Day with Mike.

Bench, Pistols, PC+ MU's

WOD 1
10,9,8...3,2,1
Bench Press(135)
Pistols
Power Cleans(135)
TIME 8:06**
*I have to star this wod because my pistols are terrible. I did them so I can work on them but my time is not a legitimate one due to my poor form. Otherwise the bench press and power cleans were easy.

Strength
Chest day with Mike.
Bench, worked up to 285 for 5 with a little help from Mike.
Dips, worked on weighted dips, I used a 20lb DB and got 16, 12, and 6.

WOD 2
UNTIMED
25 Muscle Ups
*Worked on Muscle Ups today, I would say I got 25 in about 15 minutes. I will be attempting 30 for time soon! I am very happy with my progress on this movement! They just clicked today!

WOD 3
2 RFT
500 M Row
15 OHS(95)
500 M Row
15 T2B
TIME 10:26

Run/ Sq Sn/ HSPU

WOD 1
3 RFT
Run 400 M
15 Sq Sn(75)
9 HSPU
TIME 12:59
*HSPU's felt great today. Some days these are easier than others, I guess it all just depends on what I have done prior to the wod. The first round was unbroken, second round I got 7 then 8 and 9, third round was 5 unbroken then 6,7 and finally 8,9.

Back Day/ Lateral Burpees, Sit Ups

Strength
Back day with Mike.

WOD 1
5 RFT
20 Burpees
30 Sit Ups
TIME 13:02
*This wod was much harder than I anticipated. My legs are fatigued from yesterdays training and I felt it immediately. I am disappointed my abdominal strength and endurance didn't hold up.

Bigger Engine Week 6(Lower Body

Strength
Leg Press 5x10 @405
Super Set with
Walking Lunges 5x20 @75

WOD 1
15 Minutes AMRAP
30 Double Unders
20 Push Ups(Feet on Curb)
Run 250 M(Roughly)
7 Rounds + 36 Reps