Squat Cleans 6x1 @ 285
My shoulders were a little stiff, and I was having some trouble with the catch, but I didn't miss a rep.

BB deads 10x2 @ 365. No problems here, the weight flew up.

Finished with a 255 continental press for Scotty Boy

single arm db press with 85s for 5x8, supersetted with
blast strap rows with a chain accross my waist 5x8

Then we did some tire flips... Jason did not join in...nor was he invited... he felt dejected..........single tear.......

Floor Press 6x5x210, this felt pretty fast

then I did some cleans,
Squat cleans 6x2x190

Step ups 3x8x155 onto two blues and a yellow on top of the box.

Elevated rows 4x8x185 supersetted with
hanging led raises 4x20

Quick workout went well then...as usuall, I hung around too long and did this workout with Evie:

keg snatch, lunge each leg.
kettle bell snatch 5 each arm switch with partner
sled drags down and back
planks
tire flips with the 250

each of these for 2 min. and then a 2 min break and back at it. we did three sets of this and then I showered and sat in class all sweaty......and I still found a girl to hang out with Friday night...

Surf's up boys!

Basic warm up

Farmers walk with fat bar for 200 feet (turn at 100') 125 in each hand

zercher walks for 100 feet
135, 245x2, 285x2

Medely:
Tire drag forward for about 20 yards
carry 135 fat bar for 30 yards
flip 700# tire 5x

I did this twice...it was hard

Time to EAT!

Squat Cleans 6x2 @ 235, 255x1, 275x1, 295x1

Squats 315+purple bandsx8x2

1a. Reverse hypers 4x8@200
1b. sit-ups with green band on GHR

2a. Back hypers 4x8 w. cambered bar
2b. Zottman curls 4x10 @ 35

Heavy Squat clens 6x1 @ 285

BB deads from floor 355x1, 445x1, 535x1, 535x1, 445x2

Single arm DB press 85sx4x8

Lat pull downs 4x10, mixed grips up

Then I did some ab stuff