Incline Press, Bulgarian Sandbag, CF Metcon

Incline Press
135 x 10
155 x 8
175 x 4
185 x 3
185 x 3

42lb Bulgarian Sandbag "whirlybirds/around the worlds" - 15 sets of 10 swings

At the local high school track:
4 rounds of:
50 squats
400m run

Did not time it, just went at it hard.

Front Squat, Incline Press, Pullups

Front Squat
175 x 3
175 x 3
175 x 3
185 x 2

Incline Press
135 x 5
185 x 1
205 x 1 - Tied PR
215 - Failed
210 - Failed

Pullup Pyramid:
4x: 1x2x3x4 (40 pullups total)

Two-on-Two full court basketball, 20 minutes

Power Clean, Bench Press, Incline Press

Power Clean
185 x 1
185 x 1
195 x 1
205 - Failed
185 x 1
185 x 1

Bench Press
135 x 5
225 x 1
235 x 1 - Tied PR
240- Failed

Incline Press
175 x 3
195 x 1
215 - Failed (too big of a jump)
205 x 1

Knees to elbows: 3 sets of 10

Sprints: 7x

Clean & Jerk, Snatch, Incline Bench Press, Pullups, Sprints

Clean & Jerk
135 x 2
185 x 1 - pressed out on top
195 x 1 - pressed out on top
195 x 1 - slight press out on top
195 x 1 - slight press out on top
195 x 1 - NO press

Snatch
95 x 2 - hanging power snatch to warm up
135 x 1
135 x 1 - stepped forward
135 x 1
135 x 1
135 x 1
135 x 1 - stepped forward

Got all six snatches at 135lbs without a miss. Good, slightly challenging weight for me (87% of my 1RM).

Incline Bench Press
135 x 5
155 x 5
175 x 5
185 x 4
185 x 3

Pullup Pyramid:
4x: 1x2x3x4 (4o pullups total)

7 minutes of sprinting

Incline Press, Kettlebells, Front Squats

Light day today:

Incline Press
135 x 5
155 x 5
175 x 5
175 x 5
175 x 4

Windmill, 24lb kettlebell
4x: 5 left, 5 right

Kettlebell snatch, 53lb kettlebell
2x: 10 left, 10 right

Front Squats
135 x 5 x 5

Ab Ripper X

Post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato
5g EPA/DHA fish oil

Wednesday Fun Day

Incline Press
185 x 3
185 x 3
185 x 2
185 x 3

Team Competition: One person working while the other two are resting, complete, as a team:
100 pullups
100 pushups
100 situps
100 squats

Team 1 -- 14:48
Adam
Andy
Dave G

Team 2 -- 15:01
Dave E
Phil
Joel

We then did the old 7 minute ab routine.