Sunday

Weight: 223.2 BF 27.7 (7:45)

Food: 

9:15 scrambled eggs, bacon, toast, straw and blueberries, juice

10:30 2 bites of a Kind bar

2:15 apple chicken salad with greek dressing from Sprouts

6:15 salmon and asparagus

A lot more nut/cran mix all day. Finished the bag!

Didn't keep up with tracking sleep. Stayed pretty consistent though. Felt like I stayed on track pretty well during the work-week. The weekends are a different story. Need to stay on schedule better. Went a little crazy with the nuts and wouldn't normally have popcorn and ice cream. 

Saturday

Weight: 221.6 BF 27.4 (9:00)

Food:

9:30 Grant's avocado smash w/ bacon, tomato

12:00 banana

1:30 Island's greek chicken salad

3:00 too much TJ's omega 3 nut and cran mix!
6:30 2 eggs, some beef pot roast, salsa, avo
7:30 popcorn, 1 scoop of ice cream (movie night)

Fitness

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1  subbed 32kg goblet squat x8 at tempo
Rest 45 seconds
Single Arm Press x 8-10 reps each arm  35lbs. 45 would have been better
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Complete as many Man-Makers as possible in 5 sets of:  26 at 30lbs
60 seconds work
60 seconds rest

I am so terrible at these!

Weight: 220.6 27.1

Food:

8:00: 1/2 avocado, eggs, coffee

9:45 VJ

10:45 nuts
11:30 banana

1:30 Matisse cobb salad

3:30 nectarine

7:15 Chipotle chicken bowl, chips and guac

9:15 froyo

Usual Friday night cheat. Really want to try and figure out how much it affects my goals.

Performance and fitness

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps  38, 23, 20, 21

Rest 4 minutes between sets

Subbed 35 calories on the airdyne for rowing. Eeesh!

Weight: 221.8, BF 27.4

Food:

8:00: 1/2 avocado, eggs, coffee
10:30 VJ and nuts

11:30 banana

2:30 roasted chicken and green beans, nuts

3:45 white peach
5:30 leftover bbq chicken and roast veggies

Performance

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1  subbed strict press x4 at 135lbs
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

Taking it easy on the low back.

B.
Complete as many rounds and reps as possible in 12 minutes of:  5+12
Walking Lunge x 20 yards  started just stepping back in round 3
Burpees x 10 reps  subbed 4 strict pull-ups
Double-Unders x 30 reps

Weight: 221.2, BF 27.2

Food:

8:00: 1/2 avocado, eggs, coffee 

11:30 banana

1:45 salad

3:30 meat stick
5:00 nuts

6:00 crockpot beef roast and veggies (not good)

Rest day

Weight: 222.2, BF 27.4

No gym today. Lunch meeting. Not a bad thing since I tweaked my back yesterday.

Food:

8:00: 1/2 avocado, eggs, coffee 

10:00 TJ's low sodium veggie juice (VJ)

10:30 banana and roasted mixed nuts no peanuts from Sprouts

11:30 banana

2:30 roasted chicken & broccoli

5:30 nuts

6:15 salmon and asparugus

Took a half day and went to the chiropractor at 4:00. He said I strained it but not badly. 

Performance

A.
Four sets of:
Clean x 1.1.1.1  60, 80, 85, 85
(rest 10 seconds between each single)
Rest 2-3 minutes

Felt okay. Back kind of tweaked on third set. Didn't feel bad though.

B.
Three sets for times of:  2:29, 2:45, 4:40
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

Yup. Tweaked back. Felt really tight by third round, but not really injured. Still pretty hot in the gym.

Weight: 222.8, BF 27.5

Down 5.4lbs and 2.2% body fat from last monday!

Food:
8:00: 1/2 avocado, eggs, coffee (16 eggs, TJ's mixed veggies, bag of spinach, sun dried tomatoes, TJ's package of andoullie sausage, divided into 7 portions)
9:30 cup of TJ's low sodium veggie juice (VJ)
11:30 banana and roasted mixed nuts no peanuts from Sprouts, coffee
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 white peach
6:00 roast chicken thigh, leg, wing and broccoli

Sunday

Weight: 224.6, BF 27.9 (8:15)

Food:

9:00 3 eggs, avo

10:30 more nut and cran mix

12:30 Nordstrom shrimp salad, chocolate mint

3:00 more nut and cran mix
6:30 Crockpot bbq chicken

Saturday

Weight: 224.8, BF 28 (8:15)

Food:

8:45 Grant's avocado smash w/ bacon, tomato, 2 eggs

12:00 cured meats and cheese

1:30 Fresh & Easy apple salad

3:00 Target nut and cran mix (a lot)

Performance and fitness

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1  6x185
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1  6, 5, 4 strict
Rest 60 seconds

B.
For time:  18:25
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Push-ups were brutal! Runs are always ultra-slow. That's what I need the most work on. Endurance and bodyweight movements.

Weight: 223.6, BF 7.7

Sleep: 11:00 - 6:40 the night before. Slept through.

Food:
8:00: eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 nuts
11:30 coffee, banana
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 orange
7:15 Chipotle chicken bowl

Performance

A.
Take 15 minutes and build to today’s 1RM Snatch

Got up and under 80, but it was wobbly and I didn't stand it up. Felt good though! Sitting underneath it still an issue. Hit 75 before that.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

Used 95# because I wanted to work on stringing snatches together which I'm no good at. 115 would have been better.

Weight: 224.2, BF 27.8

Sleep: 10:30 - 6:30 the night before. Woohoo! 8 hours! Only woke up once.

Food:
8:00: eggs, coffee
10:30 cup of TJ's low sodium veggie juice (VJ), nuts
11:30 coffee, banana
1:45 roasted chicken, green beans, corn
4:30 plum
7:00 TJ's chopped italian salad

Performance and fitness

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1  95#x8's
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps  2 strict+2 kip, 1+1, 4 kip, 2 kip
Rest 60 seconds

Front rack wasn't so heavy, but my right big toe bugs on this movement.

B.
Four rounds for time of:  12:19
Toes to Bar x 10 reps  KTE
24″/20″ Box Jumps x 15 reps  scaled down to 10
Wall Ball Shots x 20 reps

Weight: 224.6, BF 28

Sleep: 11:00 - 6:40 the night before. Woke up briefly twice.

Food:
8:00: 1/2 avocado, eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 plum
11:30 coffee, banana
1:30 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
3:00 nuts
7:00 frozen white fish from TJ's, green beans

FItness

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1  6 reps at 255. Felt like a good weight. Could have pushed it to 275 maybe. 
Rest 45 seconds
Russian Step-Ups x 10 reps each leg  25 lb dumbbells. 30's next time. 
Rest 45 seconds
Double-Under Practice x 45-60 seconds  Worked on being faster.
Rest 45 seconds

Only got through 2 rounds + deadlifts. Ran out of time. Want to do more fitness workouts and need to get better at managing the time. 

B.
Complete as many rounds and reps as possible in 10 minutes of:  3+21
Kettlebell Swings x 15 reps  40kg
Pull-Ups x 10 reps
Burpees x 10 reps

Still hot and humid.

Weight: 226.4, BF 28

Sleep: 11:00 - 6:40 the night before. Woke up at 1:00 and 4:30 with Lilz. 

Food:
8:00: eggs, coffee
10:00 cup of TJ's low sodium veggie juice (VJ)
10:30 roasted mixed nuts no peanuts from Sprouts and a banana
11:30 coffee, banana
2:30 roasted chicken, broccoli, corn
4:30 hot tea
7:00 TJ's citrus salmon, asparagus

2014 Look Good, Feel Good Challenge Workout

A.
Take 20 minutes to build to a 2-RM Back Squat

Note best successful 2-RM.  305. Felt good. Could have gotten 310 probably. 

B.
One set of:
Strict Pull-Ups x Max Reps  8. Better than I expected at 228. 

Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

C.
For max reps:
Three minutes of Rowing (for max calories)  59
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs  19. These are terrible for me. Run out of gas fast. 
Rest 60 seconds
Three minutes of Wall Ball Shots  54. So tired. Felt like I should have hit 60.

So hot and humid. Felt pretty gross

Weight: 228.2, BF 29.7

Sleep: 12:00 - 6:30 the night before. Woke up at 1:00 and 5:30 with Lilz. 

Food:
8:00: 1/2 avocado, eggs, coffee (15 eggs, TJ's mixed veggies, bag of spinach, sun dried tomatoes, TJ's package of spicy italian sausage, 4 slices of bacon divided into 8 portions)
10:00 cup of TJ's low sodium veggie juice (VJ)
11:00 roasted mixed nuts no peanuts from Sprouts and a banana
11:30 coffee
1:45 olive & artichoke salad (olives, artichoke, celery, cucumber, grape tomatoes, chicken, red wine vinigrette)
4:00 TJ's meat stick
5:30 apple
7:00 Chipotle steak bowl (had beef roast in the crockpot but forgot to turn it on)

Body measurements: (taken late the night before)

Performance and fitness

Five sets of:
Back Squat x 10 reps @ 30X0  10x165, 10x185, 10x205, 10x225, 7x245 Felt good, just light-headed on the last set.
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111  45lbs. Should have used 55.
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps  48kg
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1  45lbs (8 on last set)
Rest 2 minutes

Performance

A.
Take 15 minutes to build to a heavy Power Clean

Missed 110kg. IF we had more time to rest for another try maybe.

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Thanks to OPT for inspiring this workout…his version was way harder with Hang Squat Cleans, but I am too polite to you all.

3 rounds plus 3 reps at 155. Awesome workout! Grip was toast but so much fun!

Performance

A.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

40 ish

B.
Complete as many reps as possible in 7 minutes of:  80. Pull-ups got me.
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Performance and fitness

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)  40kg
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

76, 51, 51, 46  I am such a slow runner. Really need to work on that. Last three sets only had 40 secs left. KB swings felt great!

Performance

A.
Back Squat x 5 reps @ 50% of 1-RM  155
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM  235
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM  265
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM  285
Rest 2 minutes
Strict Pull-Ups x Max Reps  6
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM  310
Rest 2 minutes
Strict Pull-Ups x Max Reps  5
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM  315
Rest 2 minutes
Strict Pull-Ups x Max Reps  5

PR! Felt really good. Next time shoot for 335.

B.
For max reps/meters:  95
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)

CrossFit Games Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

71 reps. Still don't have CTB's. Squats were fine.

Performance and fitness

Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible:
Row 300 Meters
50 Double-Unders
15 Toes to Bar

Note times for each of the five sets individually.

2:54, 3:04, 3:08, 3:28, 3:30, 3:34 

Performance

A.
Five sets of:
Shoulder Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds

Used part A for mobility

B.
Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Shoulder to Overhead  95
Pull-Ups
(take the push press from the ground, not a rack)

6:17

Performance

A.
Three sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

EMOM 1 clean. Got up to 215.

B.
For time:  13:57
400 Meter Run
30 Front Squats (Heavy)  155
30 Burpees
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

Performance

A.
Three sets of:
Deadlift x 6-8 reps  185, 225, 245 x8
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station, i.e. The Matador)
Rest 90 seconds

B.
Against a two minute running clock, complete as many rounds and reps as possible of:  2+9
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

CrossFit Games Open 14.1

CrossFit Games Open 14.1 (which was also 11.1)Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches (75/55 lbs)

5 rounds 225 reps. Fun! I'm pretty sure I can at least hit 255. Kinda' wanna' go again.

Performance

A.
Five sets of:
Power Clean x 1.1.1  155, 175, 195, 215, 185 went back down for technique
(rest 5-7 seconds between singles)

Rest 2-3 minutes between sets

B.
Every minute, on the minute, for 16 minutes:  40kg
Even minutes – 10 Heavy Kettlebell Swings
Odd minutes – 10 Burpees

Fun!

Performance

A.
Four sets of:
Strict Weighted Pull-Ups x 2-3 reps  12 kilos
Rest 90 seconds
Front Squat + Jerk  Worked up to 225, but missed jerk
Rest 90 seconds

B.
Complete as many rounds as possible in 5 minutes of:  4+6
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:  3+20
10 Toes to Bar
20 Double-Unders

Performance

A.
Five sets of:
Dumbbell or Barbell Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)  135, 155, 185, 205, 225
Rest 90 seconds
Snatch Technique Work x 1.1.1  Worked up to 135
(rest 10 seconds between each single)
Rest 90 seconds

B.
Three rounds for time of:  13:32
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips  Stationary

Performance

A.
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds

(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs)

Haha. Did that rep scheme exactly. Didn't think I'd be able to go that high for thrusters. Definitely a thruster PR. C2B's assisted.

B.
For time:  13:32
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

Performance

A.
Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

95, 115, 135, 155, 175 All felt good. Brought grip in a little and it helped with wrist strain. Start at 135 next time.

B.
Seven rounds for time of:  8:20
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

Performance

A.
Take 15 minutes to build to a heavy Power Clean

105 kg's! PR! Just missed 110. Felt like I could have had it if I had more time.

B.
In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

7+170 meters with Brian.

Performance and fitness

Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds

Eesh. Long.

Performance

A.
Five sets of:
Back Squat x 4-5 reps @ 30X1  135, 185, 205, 205, 205
(as heavy as possible)
Rest 20 seconds
Strict Handstand Push-Ups x 10-15 reps or  Mix of HSPU's and wall climbs
Wall Climbs x 4-6 reps
Rest 3 Minutes

B.
For time:  3:28 (2 seconds off PR)
Row 1000 Meters

Performance

A.
Five sets of:
Bench Press x 4-6 reps  185 and 205
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:  3+12
Renegade Rows x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run

Performance

A.
Five sets of:
Bench Press x 2-3 reps @ 20X1  3x205
Rest 30 seconds
Toes to Bar x 8-10 reps  8's
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes

B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:  4+10
5 Ring Dips  Matador
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)

Rest 60 seconds between sets and pick up where you left off

Performance

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

Did mobility work instead. Slept wrong last night. Neck tweaked.

B.
For time:  9:05 fun!
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

Performance

A.
Four sets of:
Front Squat x 5 reps @ 21X1  70, 80, 90, 100
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds

Should have done 5 more kilos.

B.
For time:  15:35
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters

I suck at running and burpees.

Performance

A.
Five sets of:
Hang Snatch + Snatch
Rest as needed between sets

60, 60, 60, 60, 65  Really good chance to work on technique.

B.
“Annie”  11:21
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

2:04 off my time. Eesh!

Performance and fitness

Four rounds for time of:  Team of 3. 17+
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

*Bonus. 100 overhead squats at 75lbs with a partner.

Performance

A.
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes

EMOM 2 snatches at 75%. 57kg. Cool workout!

B.
“Lynne”-ish
Three sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets

1x210+7, 8
10x175+13, 23
6x175+9, 15

Performance

A.
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)

Got up to 95 kilos.

B.
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)  72
Rest 60 seconds
3 Minutes of Pull-Ups  30
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)  15@210
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead  10
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Performace

A.
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps  135
* Set 2 – 75% of possible 1-RM x 2 reps  185
* Set 3 – 85% of possible 1-RM x 1 rep  205
* Set 4 – 90-95% of possible 1-RM x 1 rep  225
* Set 5 – Test 1-RM  240 (PR)
* Set 6 (optional) – Exceed Set 5 weight  250 (PR)!

B.
In teams of 2, partners alternate to complete three sets each of:  20:20 with Bob.
400 Meter Run
50/30 Push-Ups  So hard. Tri-ceps were done.