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***Let's take a look back @ the past week of workouts***

Wednesday, June 20th

--->moderate 1000m row (3:58) warm up
--->muscle up progression
--->strength
          1. bench press (5x2)
                --225#, 245#, 265#, 285#, 300#
          2. strict press (find 5RM)
                --135#, 155#, 170#, 175#
          3. strict press (3x5 @ 90% 5RM)
                --155# x 3sets
--->conditioning
          --15 x :20 sprint, :40 rest
          --distance: 5 laps around gym building

Thursday, June 21st

REST DAY

Friday, June 22nd

Workout #1
--->5min airdyne warm up
--->conjugate (week 1, day 3)
          1. bench press (4x10)
               ***skip due to tight shoulders***
          2. d.b. incline bench press (4x10)
               --55#, 65#, 70#, 75#
          3. bent over fly (2x10, 2x15)
               --25#, 35#, 30#, 30#
          4. uneven push ups (4 x failure) **on 4# med ball**
               --23 (l arm on ball), 17 (r arm), 20 (l), 15 (r)
--->hatch (week 1, day 2)
          1. back squat (1RM: 415#)
               a. 1x10 @ 60%: 250#
               b. 1x8 @ 65%: 270#
               c. 1x8 @ 70%: 290#
               d. 1x8 @ 75%: 315#
          2. front squat (1RM: 345#)
               a. 1x5 @ 60%: 210#
               b. 1x5 @ 65%: 225#
               c. 2x5 @ 70%: 245#
--->5min airdyne cool down

----------3 hour break----------

Workout #2
--->2000m row warm up
--->"strongman" conditioning
          3RFT
               1. stone carry (116#, 142#, 173#)
               2. 50' kb walk (1.5 pood)
               3. 10 sand bag clean and jerk (115#)
          Time: 10:57
--->muscle up work/progression

Saturday, June 23rd

--->mobility warm up
--->conditioning
          1. 8min amrap
               a. 3 muscle ups
               b. 7 kb swings (2.5 pood)
               c. 10 alternating pistols
               --5R + 11reps
          2. 7min amrap
               a. 5 snatches (155#)
               b. 10 bar-facing burpees
               --4R + 8reps
          3. 6min amrap
               a. 8 ball slams (50#)
               b. 6 box jumps (34")
               c. 4 hspu
               --5R + 10reps
          4. 5min amrap
               --205# ladder
               a. push press
               b. back squat
               --5R + 2reps

Sunday, June 24th

REST DAY 

Monday, June 25th

--->5min airdyne warm up
--->5min airdyne (:20 hard, :20 easy)
--->conjugate (week 2, day 1)
          1. seated military press (2x10, 2x8)
               --115#, 125#, 130#, 130#
          2. front d.b. raise (2x10, 2x8)
               --30#, 30#, 35#, 35#
          3. lateral cable raise (2x12, 2x15)
               --15#, 20#, 15#, 15#
          4. neutral machine press (2x12, 2x15)
               --125#, 125#, 130#, 130#
--->hatch (week 2, day 1)
          1. back squat
               a. 1x10 @ 60%: 250#
               b. 1x8 @ 65%: 270#
               c. 1x6 @ 70%: 290#
               d. 1x6 @ 75%: 315#
               e. 1x6 @ 80%: 335#
          2. front squat
               a. 1x5 @ 60%: 210#
               b. 1x5 @ 70%: 245#
               c. 2x5 @ 75%: 260#
--->running conditioning
          --football field sprint ladder
          --10yd line + back.......goal line + back
          --rest is partner's (Karrie) turn