Monday
A1. Box Squats: 4 x 6 (235-245#), Focus on keeping core tight and being explosive off box, R :45 sec

Done with 235 sit on box not fun but better than deadlifts

A2. Reverse Banded Sit Ups: 4 x 15, *Use blue band and hook about hip height to rig post. Face rig holding band in both hands, keep arms straight over head and pull band to ground behind head and then sit up.

Different

A3. Bike ALL OUT for :10 sec, R :45 sec (I want to know what the highest number of watts the screen shows while doing this)

Really 6 new bikes smh

A4. Hollow Body Rocks: 4 x :30, R 1:30 *Keep low back pressed into ground the entire time while rocking back and forth
+

Lower Body Stretch for 10 minutes

Should have done stretch but no I decided to do 21,15,9. It hurt but I finished

Tuesday
A1. Bench: 3 x 1, R :20 (290#) *use a spotter

Had the best spotter I could at 8:40am  on a Tuesday. 300 club come soon. Hopefully lol

A2. One Arm DB Pulls: 3 x 6/arm (75# db), R 1:00
But next summer I should be very good at getting the lawn mower to start

B1. DB Incline Bench: 3 x 10, R :45 (55# db)

They go up they go down

B2. DB Curls: 3 x 20, R :45 (35# db)

Curls for the girls

B3. Banded Push Ups: 3 x 8-10, R :45 (red or blue band)

+
For Time:
Row 250m @ 1:41 pace
10 Russian KB Swings, 97#
12 Burpee Box Jump Overs, 20"
Row 500m @ 1:50 pace

Not a fun group but done at 6:45

Wednesday
Do Snatch Work with Class 155
+
A1. Box Hurdle Jumps w/ PVC Pipe: 4 x 10 @ 36", R :30 **Stack two boxes on 30" w/ 2 45# plates on each box and then lay pvc pipe on top of the plates. Jump over pvc pipe. Can use an approach step if needed

This was hard than I thought  because of my mind getting in way

A2. DB Burpee Thrusters: 4 x 5 (30#/hand), R :30 *Hold handles on ground, do burpee, kick feet back up to db and then do thruster

Anything with thrusters in it are not fun

A3. Active Hang from Pull Up Bar: 4 x :20 sec, R 1:30 *Think about pulling shoulder blades down and squeezing the entire time

My kind of workout it reminds me way I come to the gym. TO HANG OUT

Thursday
A1. Front Squat: 3 x 4, R :45 sec **Heavier than last week by 5-10%

COULD I have not done this in a few weeks 205
A2. Kipping Pull Ups: 3 x 5-8, R :45 sec (really focus on a good kip and getting chin over the bar each time)

Kipping all the day long

A3. Ring Dips: 3 x 5-8, R :45 sec (can kip these too if you know how)

A4. Back Extensions: 3 x 20, R :45 sec
+

Did class Metcon 15min 15 walls shots / 15kettlebells 7 round +16. Lower back did like  this 5 at all
3 Rounds of:
Bike 15 cal @55-58 RPM's
20 Air Squats
15 Medball Sit Ups, 20#
rest 60 sec b/w rounds