Thursday night

1) 1RM Power Clean + Push Press
Ash: 85#
Conrad 170#

2) 6 Rounds
3x Power Clean
2x Jumping Lunges
Ash: 65#
Conrad: 145#

3)6 Rounds
6x Hinge Lift
6x Push Ups
6x Sit Ups
Ash: 85#
Conrad:165#

I worked out here and there... last week. nothing to write home about. Just like this.

1) 3 Rounds
20x Back Squats: 95,115,135
10x Push Ups
5x Pull Ups

Something quick and easy to get my legs moving.

More miles yesterday

1) Run
8 Miles
59:04

Run

1) Run
7 miles
53:54

Lazy Lifting and not wanting to run...

1) 8 Rounds
6x Bench Press- 135#

2) Back Squats
20x 135
6x 185
6x 185
5x 205
5x 205
3x 225
3x 225
3x 225
20x 135

Thursday

1) Ruck
7 Miles w/the Mrs and Sage. We stopped for breakfast too...

2) Max reps in 2 minutes
Push Ups: 48
Sit Ups: 57

Rest 5 Minutes

3) EMOM 15 Minutes
3x Pull Ups
6x Push Ups
9x Sit Ups

Recovery Run

1) Run
4 Miles
38:21

Tuesday after a nap

1) Run
7 Miles
51:57

Monday Night

1) 8 Rounds
3x Power Clean + Push Press
Conrad:115,135,145,145,145,145,145,145

2) 8 Rounds
3x Front Squats
Conrad: 145,165,185,200,200,200,200,200

3) 6 Rounds
5x Military Press 2x44# kb
5x Pull Ups

4) Run
6 Miles
49:58
Slow going for a while. legs finally started moving around mile 4-5.

Friday

1) Run- in Denver
4.6 miles after a night of beers and now running at altitude...
50+ mins

2) 10 mins EMOM
7x Push Ups
10x Sit Ups
30x Flutter Kicks

WED 10/1

1) Ruck Run
5 Miles: 54:02

2) 6 Rounds
90 Sec Farmers Carry
10x Military press
20 Sec OH Hold
60x Flutter Kicks