Monday 12/05/16

Squat
5 x 3 x 100#

Press
3 x 5 x 55#
Wrists in, straight wrists, elbows in

Pull-ups
15, 14, 13 with orange and blue - to failure

Deadlift
x 5 x 33, 63, 83, 103#

Push-ups
3, 3, 3, 3, 3, 2 = 17

Friday 12/02/16

Squat
3 x 5 x 95#

Bench
3 x 5 x 53#??

Pull-ups
3 x 12 x blue and red

Tuesday 11/29/16

Squat 2 x 5 x 63#

Press 1 x 5 x 52#

Pull-ups 3 x 10 blue and orange

Monday 04/18/2016

Squat 
130 X 5 X 3
Yoinked elbow

Kipling pull X 2
Strict X none

10 min of: 
10 lunges
10 push ups on bar
Run 1 lap at 24

Bike 20

Tuesday 04/12/2016

Pull-ups
Kipping x 5
Strict x 1 x 6 sets

Lunges (various)
10 x 5 sets

Squat (with belt, not shoes)
3 x 5 x 125

3 rounds for time of:
400m row
7 Push-ups (on rail by rower)
14 squats
9:20

Bike 21 minutes (10 miles)

Thursday 04/07/2016

Pull-ups 8 sets of 5 reps

Push-ups 8 sets of 5 reps on bench at 24 Hour

Squat
95 x 3
120 x 3 x 5

Row 750m (3:30)

Bike 28 minutes

Plank :20 each stage, mostly. 1 round.

Monday 04.04.2016

Squat
3 x 5 at 115

1/2 Cindy
10 minute AMRAP of:
5 Pull-ups
10 Push-ups (on bench at 24 Hour)
15 Squats
5 full rounds + 5 Pull-ups + 2 Push-ups

Walk 5 minutes
Run/Walk intervals of 1:00 for 15 minutes at 1% incline.

30 seconds of plank at each corner of the track for total of 2 minutes.