Today
Sp/ohs
3-3-3
105-120-135
Fs heavy
230
3 rounds
2 fs 185-5 gm 95-10 hspu- 10 hanging leg raises
Then 5 rounds 1 fs 195/ 5 pull ups

7-30
Bs 235 a2g
4 x's
3 bs 185-5 fs 135-7 push ups- run 300
11:09

7-29
Bs 245
Then bs wod

7-28
Bs 245 a2g
Then bs/fs with pull ups

7-27
Rest

7-26
Ohs-fs-bs
185-215-265
Then 3x2 with 185

Today is 7-25 rest day due to class, stetching and bw squats

Weight on 7-23 was 135....

7-24-11
Really sore everywhere... Worked up to heavy single on bs. Perfect form up to 245. Then did 3 rounds, 3 bs @ 185, 10 abs, 20 calf raises

7-23-11
3-3-3 day on bench/shoulder press
Sp: 105-120-135
bench: 150-175-195
Then did 4 rounds of 3 front squat- 3 back squat- bike one minute-10 abs

7-22-11
Heavy single on ohs-fs-bs
185-215-260
Then did hamstring work

23 minutes 32 seconds lifts were easy runs were brutal

Yesterday did 5 rounds of run 400,20 dead lifts 20 push up, 10 dead lifts, 10 push ups

Missed a few posts, have been doing hamstring workouts since right quad has been sore

Today 7/11/11 rest

7/7/11
Mobility dyn warmup
Then 1 min on 30 off for 4 rounds of bike then 50 clean and jerks @ 155 total time 15 min

July 5th (duplicate post somewhere)
Cardio then good mornings 5x5 95-115-125-135-145 with abs and mobility

July 5th cardio with pull ups/pushups etc. Hamstrings are very sore

July 4th
Rdl workout
Lots of warm up and mobility
3 rounds
5 rdl 235
15 leg raises
10 pullups
10 reverse hypers

July 2
Good morning workout
95-105-115-135-145-155
10-8-6-4-3-3-3
Mixed with leg raises and pull ups