Strength

Bent Rows 95 x 5, 115 x 5, 135 x 5, 155 x 5, 165 x 5
A1 Front Squat 45 x 5, 65 x 5, 95 x 5, 115 x 5, 5
A2 X-press 16kg KB x 5/5, 5/5, 5/5
KB Snatch 3min (1.5 per side, 13.3 rpm)

-Keep weight the same for BRs, work on form.
-Wrist flexibility is an issue for FSQ, legs are not. Keep working up slowly.
-Maybe go up to 24kg on x-press. Check Tom's dvd for rep suggestion.
-Slow down tempo on snatches and up the time.

Cardio

20min rope
3min downward dog
A1 LHS 3 x 20
A2 Plank 3 x 30sec

-Rest 1min between A1 and 2.

ICT 8, Fuckin A

3 pull-ups
7 med ball slams
10 burpees
15 jumping jacks
rest
10 rounds. 1 round every 2min. Rest ended up 45-55sec.

-Figured out why this is called the warrior challenge.
-Good workout I almost quit and needed to kip on the last set of pull-ups. Last set of slams were slow and last couple sets of burpees were more like squat thrusts.
-Reps were 3/4 of what Ross Rx'd but don't even think about going up in reps. Need to do this workout next cycle. This was challenging enough.

Power

Power clean + Push Press 45lbs x 5, 95 x 5, 115 x 3, 135 x 3, 155 x 3s x 3r
A1 Power overs 3s x 10r
A2 Lunge jumps 3s x 10r
TGU 24kg KB x 3:30

-Power cleans and push presses felt good. Its been awhile. Could go heavier.
-Power overs and lunge jumps felt good. Need to minimize contact with the ground on the lunge jumps.
-TGUs were done with a snatch up top to switch hands. I was going for 5min on these but it got dangerous due to should stability. Work up to 7min with the 16kg then progress to 24kg for 3.
-Forgot to keep track of total workout time today.

Cardio

9-22
20 min easy rope

Cardio/Recovery

1 hour bike ride, street, trail, hills, easy for the most part

EIT 2

5 Burpees
5 Tuck jumps
5 Plyo-pushups
Rest
9 rounds in 15min

Stretch band flexibility stuff for hams, groin and low back

-Started with 7 reps of each for first couple sets. Noticed the plyo-pu's and jumps were hard and went to 5.
-Go to 3 reps for the plyo-pushups next time. The last few sets were not that explosive.
-Not sure if JS flexibility should be done warm or cold. Felt good either way.
-Hams still sore from GHRs on Monday.
-Good workout overall.

Cardio

15 min rope varied but easy pace mostly
Mowed the lawn
Kneeling Abwheel 3s x 12r
Neck raises 25lbs x 3s x 12r

-Rope should go to 20min and stay there
-Abwheel was hard but manageable
-Stay with 25lbs for sets of 12 for neck

Strength

A1 OHS 45 x 5, 60 x 5, 70 x 5, 80 x 5, 90 x 5
A2 One-arm BP 50 x 5, 55 x 5, 60 x 5, 65 x 5, 70 x 5
GHR 3 x 5
Pull-up 3 x (1, 2, 3, 4)

-OHS began with a power snatch. Felt good. As they get heavier they will require a lot more concentration and respect than I was giving them.
-GHRs required a lot of help. Used the Oly bar with 2 35s and 25s as an anchor. Not that great. May need to do some carpentry.

More ICT weaksauce

Warm-up rope 3min

Started tabata thrusters with 2 15lbs DBs. Quit after four rounds. I need to go even lighter then work up. Disappointed fo sho.

Tabata situ-ups. Anchored feet under KBs. These were fun... nice burn.

ICT 7 weakness

50 burpees in 4 min
Rest 3min
Began to do tabata thrusters with the oly bar

-Burpees weren't bad but they were w/o the push-up as usual
-45lbs is going to be too much to start with on the tabata thrusters
-There's a fuckin fire near by and my lungs were feelin it so I cut it short
-tomorrow morning going to do a quick tabata session with a couple 15lbs DBs and maybe some tabata sit-ups

Strength

A1 HSPU 4 x 3
A2 Pistols 4 x 5
B1 Pull-ups 3 x 5
B2 Leg curls yellow band 3 x 6
C1 OAPU 3 x 3
C2 Calf raise 24kg 3 x 8
Finisher: Snatch 16kg x 1min on 1 off x 3

-Everything was easy as a back off should be but I didn't feel very strong.
-Snatches were too easy. Doing 1:15 on :45 off next time.

EIT #1

Burpees x 8
Push-ups x 18, 18 , 15, 15
Hindu squats x 24
Rope 160 tuns
Repeat x 4

-Time 14:20ish. Rest as needed.
-Burpees done w/o the push-up as usual.
-To keep up the pace I lowered the reps on the pushups. I was resting too much in the plank.
-Squats were metabolically challenging. Not much of a burn but hard on the last set.
-The last set of rope was hard to keep count with since I was panic breathing through most of the 3rd and all of the 4th round.