The Good Stuff

1) Bench Press
4-4-4-4-4
135,155,165,175,185

A2) DB Chest Fly
5x10
@50lbs

A3) Single Arm DB Bent over Row
5x10ea
@50lbs

 The Good Stuff

B) 12AMRAP
10- Renegade Rows 35/20
2ea- Turkish Get Up
2- Wall Walks

 

5 Rounds plus 10 +2

Squeaky

Issue with my back of my shoulder/neck have still not improved.  Not sure what the issue is but need to see the Chiro.

Expresso Ride:

Squeaky

A1) 3 Power Clean + 3 Front Squat
1-1-1-1

95, 115,135,155,175,185
A2) Banded Side Step
4x15ea

 

 

AD- KB plus soccer

Workout

Airdyne 15 Calories

Followed by alternating between

5 KB DL Right and left
5 Cleans  Right and left
5 S2OH Right and left

or

10 Swings

10 Russian Twist

30 minutes

10 rounds plus 6 calories


A Few hours later 5v5 soccer for 1.5 hours

EMOM

Craic Masters!  First time in a long time. 

WOD
24  EMOM

1 - 6 Burpees  and 3 Power Cleans @135
2  10 Air Squats and 10 Situps - Added 20lb med ball 3 rounds in

Wod 2

100 Calories on Airdyne
rest 4 minutes
50 Calories on Airdyne
rest 2 minutes
25 Calories on Airdyne

Lift

A) Power Snatch
5-5-5-5
95,95105,115,135

Sword's Edge

B) 10AMRAP
10- Power Snatches 95/65
20/15cal- Row
10- Overhead Squats
10- Burpees

2 Rounds plus 1 rep

More with the bar

Bike warmup

5 Rounds of

10 Squats Cleans
10 Pushups
20 Sit-ups

This was hard.  The Bar got heavy in a hurry. 

Barbell Work

Warm Up
Bike


Wod

5 Rounds of

7 Deadlift
7 Cleans
7 Front Squats
7 Shoulder to Overhead
7 Back Squats

Rd 1 - 95lbs
Rd 2 - 95lbs
Rd 3 - 115lb
Rd 4 - 115lbs
Rd 5 - 120lbs