Deadlift 5x5

185-205-225-245-255lbs

5RFT:
5 Front Squats @ 165lbs
15 Box Jumps

6:26

Find 1RM Bench Press

220lbs

-then-

12-9-6 @ 70% of 1RM

155lbs

3 RFT:
400m Run
30 Pushups
30 Situps

12:53

Friday Nov. 26th

Shoulder Press 5-5-5
95-105-125lbs
-then-
12-9-6 @ 60% of 5RM
75lbs

3 Rounds of:
400m Run
5 Muscle Ups

"Elisabeth"

21-15-9 reps of:
95lb Hang Cleans
Dips (2x)

9:41

Tabata Plank (4 rounds)

3 RFT:

400m Run
10 GHD Situps
10 Burpees
50 Singles

11:35

Back Squat 5-5-5

185-205-225lbs

AMRAP in 10mins:
7 DB Swings, 65lbs
14 BOSU Pushups
21 Situps

4 Rounds

Back Squat
12 @ 150lbs
10 @ 180lbs
8 @ 210lbs
6 @ 240lbs

Shoulder Press 1-1-1 95-115-125lbs
Push Press 1-1-1 140-150-160lbs
Push Jerk 1-1-1 165-170-175lbs

Deadlift 1-10-1-20-1-30

255-205-290-185-310-135lbs

Total Weight: 1390lbs

AMRAP in 20 of:
200m Run
30 second rest

compare

OHS 15-10-5-3-1

95-115-135-145-150lbs All sets unbroken.

Press 3-3-3
95-115-135lbs(Push Press)

Bench 5-4-3-2-1

135-165-185-205-215lbs

15-12-9-6-3 reps of:

OWLS, 45lbs
Pistols (r/l)

Ab Work

Weighted Pullups 3-3-3-3 25-25-35-35lbs @ 173 BW
Weighted Dips 3-3-3-3 25-35-45-45lbs @173 BW

18-12-6 reps of:
SDHP 95lbs
Box Jumps

4:02

Push Press 3-3-3-3-3

115-135-155-160-165(2)

Deadlift 3RM

275lbs

7rft:
185lb Deadlifts, 7 Reps
KTE, 7 Reps

12:34

Bench Press 3-3-3-3-3 155-175-185-195-205lb
OHS 3-3-3 115-135-145lbs

Incline Press 5-4-3-2-1 115-135-165-175-185lbs
Back Squat 5-4-3-2-1 185-205-235-255-275lbs

Plyo Pushups 20-15
Pistols (r/l) 10-5

OHS 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

Try to increase weight each lift.

OHS: 115-135-155lbs
Front Squats: 165-185-205lbs
Back Squats: 225-245-255lbs

Focused on form with back squats, keeping weight lower than normal.

500m Run
5 Thrusters, 95#
5 Pullups
5 Pushups

400m Run
4 Thrusters, 95#
4 Pullups
4 Pushups

300m Run
3 Thrusters, 95#
3 Pullups
3 Pushups

200m Run
2 Thrusters, 95#
2 Pullups
2 Pushups

100m Run
1 Thrusters, 95#
1 Pullups
1 Pushups

15:34

Deadlift/Bench Press 5-4-3-2-1

Deadlift: 205-225-245-265-285lbs

Bench Press: 165-175-185-195-205-215lbs

OHS 5-5-5
115-135-135lbs
-then -
15 @ 105lbs
-then-
3 RFT:
3 Cleans, 125lbs
3 DB Swings, 60lbs
3 Wtd. Pullups, 35lbs

In a rush this morning and went in with no dynamic warmup. Probably could have done at least 10lbs more on OHS.

Press 5-5-5
95-105-115lbs
-then-
10-7-4- @ 70% of 5RM (80lbs)
-then-
5 RFT:
7 Thrusters, 115lbs
100m Run

9:31*

The timer was started late and may not have been accurate.

Endurance
3x (200m+400m+600m) Rest exact time it takes to complete previous interval. 8.5 mph on treadmill.

Tabata Squats