off of work and too lazy to ride

1) Back squats
15x 135#
10x 155#
5x 185#
5x 205#
3x 215#
3x 225#
3x 225#
I ran out of weight... and legs

2) 6 rds
15x push ups
25x sit ups
5x pul ups

a few days off...

1) back squats
12x 185#
8x 185#
6x 185#
4x 185#
20x 135#

2) 5 rds
15x push ups
25x sit ups
5x pull ups

3) 4 rds
4x 185# dl
6x  snatch @ 25# kb (each arm)
8x 44# kb swings

4) 4 rds
jump rope for a minute- throw in double unders
5x sand bag cleans@ 60# (each side)
15m waiter walk/ farmers carry (1 arm OH, 1 arm at side, switch arms OH at turn around) 2x 44# kb

thursday's ride

mtb 6.5 miles through mud ont switchbacks and short steep climbs... I hurt.

no sleep Saturday, into an overnight on Sunday, equals really tired on Monday

warm up: 5 min run

1) back squats
5x 135
5x 155
5x 175
8x 185
8x 185
6x 185
6x 185
4x 185
4x 185
20x 135

2) 4 rds
12x 95# bench press
4x pull up

sleepy and sore

1) 20x back squats @ 165#

2) 5 rds
15x push ups
25x sit up
5x pull ups

3) 4 rds @ 2x 25#
4x kb clean and press
8x kb floor press
12x kb clean hi pulls

slow progress

5 rds
15x push ups
20x sit ups
5x pull ups

Tuesday's lunch break

1) back squats
20x bs @ 155#
10x bs @ 165

2) 4 rds @ 135#
10x bench press
5x clean hi pulls
5x military press

not much time, even less fitness...

5 rds
15x push ups
20x sit ups
4x pull ups

friday lunch break workout

1) 20x back squats@ 135#
10x back squats @ 155#

2) 5 rds
10x bench press @ 135#
5x pull ups

lazy thursday

1) 4 rds

15x push ups

20x sit ups

4x strict pull ups

2)3rds @ 95#

6x stiff leg dead lift 

6x bent over row

6x hang cleans

3)4 rds

6x snatch @ 95#

10x russaian twists @ 25#

10x wtd sit ups @ 25#

Tuesday: wasting time at the gym

warm up:

1 mile run: 8:35

1)10x power clean to push press @ 115#

2)3 rds

8x dips

8x bench press @ 95#

4x pull ups

3)various IT band rehab exercises...

yesterday

20x back squats @ 115#

4 rds
15x push ups
20x sit ups
4x pull ups