Thursday

'Josh'

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

11:07RX

Wednesday

30-20-10 of

40lb Dumbbell Hang squat clean
push ups
Knees to elbows

Time: 12:30

This was a good smoker. Fast, and all movements seemed to compliment each other. I had to break up every round. The last round I did unbroken except the knees to elbows which I think took me like 9 sets, no really about 3 sets.

Tuesday

For time:
500m row
15 Left arm 135lb deadlifts
15 right arm Kettlebell snatches 1.5 pood
1000m row
15 Left arm Kettlebell snatches 1.5 pood
15 Right arm 135lb deadlifts
500m row

Time 15:22

Again the hard part was the row not the weight. I could not do any of the lifts unbroken, bu it is the first time doing any kind of deadlift since I hurt my back. I could of went harder on this one, the row really sucked the tank dry. Also I blame the competition factor I had none. On the PatM intensity scale I give this a 3. Which is a medium effort to those who are not familiar with this.

Monday.

3 rounds of
65lb 1 arm barbell squat snatch 10 alternating reps.
15 rope pull ups.

time 18:05

Weight was easier than I thought. The pull ups were the hardest part. I think to make this a bit more challenging would be to up the weight a bit' Although I did miss a couple of snatches all in all the weight went up pretty easy.