Squat cleans 135x2, 205x1, 245x1, 285x1, 295x1, 305x1, 315x1, which is a new PR

Box squats, 315 with green (average) bands, 8x2. so It was about 450 or so at the top. These were a little slow today, I may have burnt out a little on the cleans, but whatever.

Single arm, farmer's suitcase deads, 5x2 on each hand @ 220+bar(maybe 15#s?)

Cambered bar good morning, 135x8, 135x8, strip set from 195 (3 25s) 6, 6, 6.

Then we doubled green bands over two 25s, and hung them from an empty bar. Olympic stability squats, is what I'm going to call them. 3x8

rickshaw carries from the single standing rack, to the 1st dumbell rack. rickshaw+100's, and I added a set of chains on each trip down and back, for 6 trips, this works out to something in the low 6's.

Today was a pretty solid day, time for dinner, and night class!

Squat Cleans - 95x1, 135x1, 155x1, 185x1, 225x1, 265x1, 285xx1x3

Squats (with briefs) - 135x5, 185x5, 225x3,Put on briefs 275x2, 315x1, 365x1, 405x1, 455x1, 495x1, 505x1, 525xMiss

1a. GHRs with 55# plate, 3x8
1b. Seated rows, 200x8, 220x8, 240x8

2a. Strongman log press x8, blues x2 sets x8
2b. purple band face pulls 3x25

Sweet. time to drink

Flat Bench Rack lockouts, pegs at 12: 135x5, 185x3, 225x3, 275x3, 315x3, 335x3, 355x3, 365x2, 315x8

Incline Lockouts: 135x5, 225x5, 275x1

Strongman log bent over row: 1 green x8, 2 greens x8, 3 greens x8, 2 greens + blue x 6, 2 greens x 8, 1 green x8

1a. Scarecrows 4x10
1b. Purple band pushdowns 4x20

solid upper day, it felt good, a very nice change of pace

A little GPP work for practice today.

Follow me: start on the s/f line of a track, facing down the straight-away 10 push ups followed by a a 20m sprint. walk to 50m line 10 more push ups sprint another 20... skip along the curve (Nash's idea... not mine) it goes like that for a while, simply changing exercises.

everything was x10

push-ups
V-ups
Rocket Jumps
prisoner squats
regular crunches
back extensions with a twist
clap pushups
foot extensions (the leg portion of a sky-diver) **Useless**
single right leg squats
single left leg squats

That's about it. so all told it's 20x20m sprints. and 2000m of total distance traveled. so all of that combined with the 400m skipping cool down, and the 800m or warm up, that's about 2 miles worth of skipping, and sprinting.

good times...

The boys are comin into town this weekend for J. Mike's wedding... better lock up your daughters!

Tried on and worked in my new Inzer, HPHD blast shirt. It was a little tight, but I guess that's how it should feel.

worked up to 315 for 3 sets of 1

then I went 5 reps on 1,2,3,4,5 board right in a row, that was rough.

1a. Tricept push downs 4x10 70#
1b. delt raises 3x8

2a. zottsman curls 3x10 35#
2b. band pushdowns purples

banded face pulls purple band.

Then this afternoon we got some SWEEEET new strongman equip. log clean and press up to 225.

some Rickshaw carries @200