Friday

1600 - lift, sprints

pushup drop sets
3 sets, brief rest between:
10 pushups on the wave w/ 20# vest
10 pushups on the wave
10 pushups

2 cycles thru of:
3x
2 front squats (155, 165#)
15 situps
5 pullups from rope

1-2-3-4:
front squat, 165#
L-pullups

300s with Justin - 11:06

Press, Squat/dips, sprints and conditioning

1700

press
3 x 5 x 105#

21-15-9 fast:
back squat, 165#
bar dips

5 rounds as a team workout:
station 1 - 6 x 50 yd shuttle sprints
station 2 - agility ladder with shuffle and backpedaling
station 3 - rest

decline situps 1 x 40

• Notes: Wasn't quite warmed up enough for the squat workout but got it done and felt decently strong. The agility stuff afterwards was pretty tough.
• Body: Shoulders are tight in the front and calves are still sore from the hike. Goddamn. 

Upper conditioning

0800

bb complex - 3 x 45#

3 rounds, not for time:
30 second handstand hold
max handstand pushups
30 second chinup hold
max chinups
30 second dip hold
max dips

• Notes: Planned on squatting today but my calves are still really tight so went with another workout that I wanted to do last week. Plan on squatting tomorrow morning.
• Body: Sore calves from the hike...it's been a while.

Ruck

Saturday - 4 hour ruck up to the top of Bear Peak, 25-30# pack

box jumps, wod, soccer

0800

box jumps from seated w/ airex - 3 x 10 tall + small box

4 rounds:
30s DB snatch L, 40#
30s DB snatch R, 40#
30s supine rows on trx
30s pushups on the wave

30s rest between each

1900 - indoor soccer

• Notes: Good upper body work today in addition to the seated jumps.
• Body: Ankles got knocked around a little again but nothing too bad.

sprints, wod

1700

300s w/ Al - 11:48

15 minute amrap:
3 hang muscle snatches, 75#
5 pullups
7 pushups
9 box jumps

6 rounds even

• Notes: Felt solid on the 300s again today.
• Body: Glutes are pretty wrecked from squatting yesterday. Felt good to do some running.

Squat, press, db complex

0900

back squat
5 x 5 x 185#
2 minutes rest in between

press
5 x 5 x 95#
2 minutes rest in between

4 rounds of the following dumbbell complex:
6 times thru - hang clean/front squat/push press/lunge L/lunge R

30, 32.5, 35, 37.5# DBs used

• Notes: Took this one from crossfit football. Solid day overall.
• Body: Feeling good.

Run

1200

run - 37 minutes easy in city park

• Notes: Tender and tight up in my groin again, so trying to get loosened up.

Squats, pulls, 300s

1630 @ work

back squat 2 x 10 x 135#
front squat 2 x 10 x 135#
front squat 10 reps + back squat 10 reps @ 135#

3 sets of thrusters against band tension, 45#

box jumps with weight vest

drop sets:
w/ weight vest - 10 body rows, feet elevated / 10 body rows
8 pullups / 8 chinups
10 body rows, feet elevated / 10 body rows

300 shuttle w/ justin:
6 sets of 6 x 50 yd shuttle sprints, rest while partner runs

• Notes: 300 shuttle workout was awesome, as were the thrusters against band tension.