2/22

Bear complex
5 rounds: 65/75/80/80/85

2/23 - off

2/24 on the road

work up to 3-3-3 shoulder press @ 125 then 1 at 130 and 1 at 135

100 thrusters bar only 7:04

5 sets 5 lat row @ 160lb

Sunday 2/26

Hex bar deadlifts:
5 sets of 10 @ 135
5 sets of 5 @ 185
3 sets of 5 @ 225
3 sets of 3 @ 275

behind the neck press - Smith Machine
3 sets of 5 50 lb on bar
3 sets of 5 70 on bar
3 sets of 3 90 on bar

lat T bar
3 sets of 10 @45 on bar
3 sets of 5 @ 80

Monday 2/27

3-3-3 back squat 175

“Randy’ 75 power cleans (65lb):  7:38

2/28:

Bench work, followed by 40 minutes of pull ups, pushups, shoulder presses, jump rope.  Minimal rest between sets

2/29:

Travel day - off

3/1:

2 rounds:
50 push ups
.8 mile run
18:29

Weekend off

Monday 3/5

Work on Front squat (5-5-5 @ 75)

Then, moved for an hour.  Pullups, pushups, repeat.

Tuesday 3/6
Back on the road today. 
Time for a quick .8 mi run before I left: 
6:10

3/7

On the road

Moved for 30 min, mixing pull ups, push ups, cable work,  shoulders, squats, abs

Friday 3/9:
2 sets 5 thrusters @ 95
2 sets 5 thrusters @ 105
2 sets 3 thrusters @ 115
1 set 3 thrusters @ 125
1 thruster @ 135
Then, moved for 40 min (pushups, pull ups, etc)

Sat 3/10:
10 clean & jerk @ 95
20 100m run
30 push ups
40 box jumps
50 toes to bar
60 burpees
70 back extensions
80 sit ups
90 squats
500 singles
42:59

3/12

no time - did 115 push ups

3/13

dead lift work up to 305 max

then worked back, legs and abs for 40 min (pull ups, cable curls, roll outs, rows, lunges, wall sits…repeat)

3/14

bench press up to one rep @ 190

then - moved for 40 min - heavy on pushups and shoulders

3/15 - off

3-3-3 squat @ 185 (PR)

Elizabeth 21-15-9
power cleans @ 115
ring dips

7:35

Sat 3/17…off

Sun 3/18

Hex bar deadlift:
3 sets of 10 @ 135
3 sets of 7 @ 185
3 sets of 5 @ 225
3 sets of 3 @ 275

5 sets of 12 burpees (full push ups)

5 sets:
6 pull ups
50 singles

3/19 - Monday

FGB - 231 reps RX. 

Not bad - legs were dead after yesterday.

3/20 - needed a break today after 2 pretty hard workouts

run around my block: 6:31

3/21:

Yes, Amber, I am cherry picking…

5 sets of 15 KB swings (45lb)
3 sets of 5 front squat 115
3 sets of 3 front squat 135
3 sets of 20 lateral shoulder raises 8lb dumb bell
10 sets of 10 push ups on med ball
10 sets of 10 box jumps
5 sets of 10 cable ab curls @ 140

3/22

Shoulder Press 3x5:
115/125 (4 + 1 w/help)/125 (3 only)

Then
5 Rounds for Time:
-10 KB Swings (53/44)
-20 Yard Bear Crawl
-30 Sit Ups
7:35 Rx