Snatch from 11" platform: I did about 10 sets of triples at 155

Pull-ups: I did 8 sets, shooting for 8 each time. I got 8 for the 1st 4 sets then, 6, 5, 4, 4(with some kicks)

Seated bent lat rows on low pulley: 2x10 100, 130

Kroc Rows: 2x6 140's

That was enough for this morning haha

Time for practice now, that should be interesting.

1234s flat bench:
275 x1 off my chest x1, 1 board x1, 2 board x1, 3 board x1, 4 board
315 x1 2 board - 4 board.
225 x5 chest 1-4
135 x10 chest 1 board, x4 2 board then I started cracking up

1a. DB floor press 2x10
1b. Seated rows 4x10, 220, 240, 250x2

2a. Bent over strongman log rows 3x10
2b. GHR sit-ups green band 3x20

DEEEEEP squats to a 9" squishy foam pad.
barx8, 135x5, 185x5, 225x5, 275x3, 315x2, 325x1

PROWLER - back and forth for a bit, maybe 5 trips

1a. GHR abs 3x20
1b. pull-ups 3x7

some grip work

time to eat

Squat cleans: 225 8x2, My shoulder pinched on my last rep... thats probably not a good thing.

Zercher squats: 185x figure eight walk because I wasn't aware we were squatting, I thought we were walking with it.
185x3, 225 2x3

Then the prowler and some other stuff from EliteFTS came in. So We did about 10 trips with the prowler, sprinting of course. This was rough, very rough.

Came back into the weightroom

1a. banded leg curls 3x20 w/ purple band
1b. reverse lunge with SS bar. 3x8 (Each leg)

3x5 full squat rocket jumps with SS bar.

time to eat...and try to not puke it back up.

Front squats: barx8, 155x3, 245x3, 285x3, 325x3, 355x1.5, 355xmiss+a lot of swearing

Olympic stability squats: 135x6, 225x2x5

Rickshaw walks: every trip was down and back, empty (richksaw +100's), 1 chain, 2 chains, 3 chains, 4 chains, 4 chains + heavy chain, 5 chains + heavy chain, added 45's which made it about 755#s

GHRs 2x20

And now I'm off with Hamer (and Grand Pappy Hamer, and GPH's lady friend) in a litttttle tiny Benzino to a meet in California, Maryland!