Worked up to around 100 kilos or so for snatches, maybe a little more, maybe a little less. It was a pretty fun day, Sam came with me to work some on her Olympic movements, she's starting to catch on.

speed bench 20x2 at 225, this went quickly, we were only one behind Sweed and Hamburger who started about 5 minutes before us.

20x2 pull ups, the first 10 sets were narrow grip, the last 10 were wide grip.

Chain pushups I have no idea how many we did total. We started with 4 chains on, two 20s and two 30s. I was probably in the neighborhood of 40 on my first set, and 25 on my second.

My shoulder was starting to hurt so I did some front raises with the chains, 1x10, then front and side raises 1x10 of each

Then some around the world pushups

and I think that was about it, it was a nice little Sunday.

295 for 9 or 10 sets, somewhere around there these felt quite speedy.

Speed deads 315 for 15-20 sets. somewhere around there... these also felt quite speedy

then we put some weight on, I worked up to somewhere in the low 5 hundos for a couple singles, these also felt really good... not so speedy though.

1a. RDLs 245 3x10
1b. pull ups 3x10, these felt quite speedy

GHRs 3x10

Tire flips somewhere around 20 flips

Pistol Squats 1x12 on each leg

Ballistic sit-ups 3x10, These are done on a decline bench, you throw yourself back and reverse before you hit the bench. These hit my abs pretty hard... but the thick layer of fat around them protected me.

Sledgehamer hits into the low tire 3x1min this was more a test of grip strength than anything because I don't adjust my grip.

BW rows 4x10

Seated db cleans
We only did one set because it hurt my shoulder a bit... boo hoo I know.

Rickshaw shrugs
4x10 @ 400

front raise, front raise toss
45# plate for a you-me set of around 10

That was about it.

Time to rummage for some food, I forgot to bring my steak.

Worked up to 295x1 raw off chest.

Then moved in a 4 board, 315x1, 345x1, 365x1, 385xmiss, 385x1, 405xstaple

Dumbell pushups with fat-grips 4x25

Low Rows 4x10, 200, 220, 220, 230

1a. purple band push downs 3x20
1b. hammer curls 3x12 with 40s

155 walks 7 yards set it down, pick it up and go back. 120 sec, 90 sec, 60 sec, 30sec, as many trips as possible. I mixed between narrow regular, and snatch grips.

Prowler, 3 trips

That was it for the day, got a good sweat, got a little burn in the legs, good times.

time to eat!