Monday 180813

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.


Thursday 180809

Ball Slams, Hang Power Cleans, Strict Pull-ups, Pull-ups, Dumbbell Snatches, etc.
40 Ball Slams 20 lbs
15 Hang Power Cleans 155 lbs
15 Strict Pull-ups
15 Pull-ups
20 Dumbbell Snatches 70 lbs
10 Ring Dips
20 Back Squats 45 lbs
20 Shoulder Press 45 lbs
3 Jerks 225 lbs
5 Deadlifts 225 lbs
30 Ring Rows

This is not a timed workout.

Monday 180806

5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Friday 180803

5 rounds for time of:
22 Kettlebell Swings, 2 pood
22 Box Jumps, 24 in
Run, 400 m
22 Burpees
22 Wall Balls, 20 lbs

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.