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[B]WU:[/B]
500m row
1:30 on Jacobs Ladder
10 x 10SUs and 1 DU attempt
10 leg swings on each leg in both directions
10 Frog Holds
10 jumping Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
3 RFT:
800m run
50 Air Squats
20 Pushups

23:19

[B]Evening:[/B]
1 mi dogwalk

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July 7, 2016 Thursday

WU: Run 2 Laps then
10 pullups
15 cradle rocks
10 pushups
15 situps
10 walking lunges
15 air squats

Strength
Press 10@ 45, 5@65, 3@75
5 @ 75%
3 @ 85%
max reps @ 95%
Push Press 3@75, 3@85, 3@95
work up to a 3rm

Conditioning
800m Run
50 Sit ups
100 Double Unders (300 S.U.)
50 Sit Ups
800m Run

14:46
My legs were soooo stiff still from Tuesday. Been along time since my legs were this sore.

90 Sec. plank and 60 Sec plank hold, then 5 min Dyno-BIKE RIDE

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loooooong week at work.....low energy.....went to the gym anyways....

2 rm box jump 20lb vest 32"

2 x 10 otm squat w/ green bands 190lbs

4 x 10 double kb swing 24 kg

3 x 10 defict kb squat 32 kb x 2 kb

200 large green band good mornings

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Keep it up Cliff!! :run:

July 8, 2016 Friday

WU: Run 400M then 3 Rounds
5 pullups
10 pushups
15 air squats
10

Strength
Back Squat 5@135, 3@145, 3@165, 1@185
5 @ 75%
3 @ 85%
Max @ 95%


Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

12:58

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thanks patrick......i try to make 5 days a week....even if it is just to row or do a sled pull.....amazing how that changes your perspective :D

watched ufc 200 last night....certainly did not live up the the hype imo anyways....

this morning at the gym

speed bench

camber bar bench 5-3-rm (10) 155-175-185

11 pin press w/red bands 10-10-10 135-145-155

2 rm incline dbell bench 50lb dbells 5 reps each....L shoulder not happy

seated mag grip row wide 10-10-10 45-70-80

alt hammer curls 4 x 10 40 lb dbell

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monday....must be squat day ..... :pepper::pepper:

2 rm box jump 30 lb dbell at sides 28"

1 rm back squat w/ green bands 305lbs

35lb goblet dbell squat w/70lbs on belt 4 x 10

super wide stiff leg dead lift 7-7-7-7 225-245-265-275

zerker good morning 2 x 10 65lb

100 floor wind shield wiper

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Nice work guys! I hear you about hitting the box - I ALWAYS feel better after I hit it!
[B]10 July:
[/B]1 mi dogwalk
10 Burpees (Yay! Burpees!)
Deadlifts:
3 @ 245#
3 @ 280#
5 @ 325#

[B]11 July:
WU:[/B]
1 mi run
10x10 SUs and 1 DU attempt (got 7 straight!)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pullup progressions
10 Burpees (Yay! Burpees!!)
10 45# OHS
5 24" Box Jumps

[B]WU:[/B]
15 min AMRAP:
9 155# DL
12 pushups
15 box jumps, 24 in

4 rounds + 9 DLs + 12 pushups + 4 Box jumps

[I]better than my last attempt.[/I]

[B]Evening:[/B]
1 mi dogwalk
Back Squat:
5 @ 230#
3 @ 260#
14 @ 290#

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Nice on the DU progress Bill. This a summer goal for me to GET DU's!!! I better get practicing!!

July 11, 2016 Monday

WU: Run 400M then
10 Push-ups
15 Air-squats
10 Sit-ups

Snatch- Ok I did this but kept it real lite....
EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance 35lb
Second 4 mins are hang squat snatch 35lb-2x, 45lb-2x
Final 4 mins are squat snatch 45lb-2x, 55lb-2x

2. Squat
3x10 Back Squats 115-2x

3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45# / 35lb bar here.....
30 Pull ups

13:17 last time I did RX took about 1Min longer....

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great work as usual guys :broc::broc:

easy night at the gym tonight :D as if...

did a bunch of streching, one leg kb dead lifts, cross toe touches, one leg box jumps

then

1000 m. row...

and 100 20lb wall ball ... unbroken...5:30

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Thanks Patrick! I've got my SUs down, sort of. Now it's timefot the DUs! Nice job on Jackie!!

[B]WU:[/B]
1 mi run
10 x 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Bell (Scaled)
3 RFT:
21 DLs @ 135#
15 Jumping Pullups
9 Front Squats @135#

9:33

[I]More than 4 min off my last attempt two years ago!! I'm sure the jumping Pullups helped, But I think it's pretty legit![/I]