Monday
A1. BSQ: 4 x 7,5,3,1 (245,265,285,300#), R :45 So much better than deadlifts. As as usual the weight went up the weight went down
A2. GH Medball Torture Twist: 4 x 8/side, R :45 (15#) these have the right name
A3. Bike :45 @  55-60 Rpm's
A4.  Single Leg Glute Bridge w/ Opposite Arm DB Press: 4 x 8/side, R 1:00
+ Done right for must part
Cool Down Stretch

Tuesday
A1. Bench: 4 x 5, R :20 (240#)  
Got 5 each time but the fifth one was a fight each time
A2. One Arm DB Pulls: 4 x 6/arm, R 1:00 75 lbs
B1. DB Incline Bench: 4 x 10, R :45 (hands are sideways w/ thumbs pointing to face) 75 lbs on this don't feel good at all
B2. Pull Ups: 4 x 5, R :45
C1. Reverse Barbell Curls: 3 x 10, R :20 (heavier than 95#)  
I  hope you happy with 100 lbs
C2. Banded Tricep Pulldowns: 3 x 20, R :40
+
Run 200m (as fast as possible)
20 Air Squats
10 V-Ups
x3
After almost getting hit by speeding mail truck on 1st run I called it a day
Wednesday
A1. Ring Rows: 4 x 20, R :30 (try to do unbroken but if a break is needed do so but keep rest short) 
Really could feel burn at 14
A2. DB Seated Shoulder Press: 4 x 6, R 1:00 75lbs if nothing else am have some strong shoulders
A3. Banded KB Swings: 4 x 6, R 1:00 (Blue Band + 53# KB)
+
3-6-9-12-9-6-3
Burpees
Box Jump Overs 24"
Bike for Calories (go hard on this part)  

horrible would be too nice of a way to describe this

Thursday
A. Front Squats: 75 reps in fewer sets than last week (7) w/ 115# (try to keep that front rack better and not let it slip)  

Done in 4 sets 20,25,20,10

B. 100' Walking Lunge + DB Press each step (15#), R 3:00 x 3 **DB on shoulders, lunge out, while knee on ground do a press, then stand up and repeat

Did 100 walking lunge but press over head didn't last long at all
+
"LYNNE"
5 sets of:
Max Reps of Bench Press @ Bodyweight
Max Reps of Pull Ups
NO Rest b/w BP & PU
Rest 3-5 min b/w sets
**record how many reps of each you get  
4,10
4,10
4,10
5 1/2, 10