Wednesday nonsense

Shoulder press:

5x95 5x 105 (f 3)

Box squats

3x8x115

4x 50m one handed farmers carry 2x55, 2x70lb

Tuesday stuff

45lb dumbbells:

bear complex

5 dl
5 hpc
5 thrusters

5 rft, 30 sec between rounds

There's probably a time but I screwed up the first couple of rounds

Sunday Silliness

Clean and Jerk practice

OHS

3x5 @ 75lb

3x7 strict pullups

Then

Half Jackie

500 meter row
25 Thrusters @ 45lb
15 pullups

6:02

Wow, amazing how many "lack of character breaks" you can stick into such a short workout....

It ain't heavy, it's not Saturday.

Squats/Deadlifts

3x3 140/160/180

Heavy Dips:

3x5 +15 +20 +25

Back Xtn: 3x8 +15

Glute Bridges 3x8 @ 105

Sat and Sunday-weights and stuff

Saturday

3x3

Squats
Deadlifts

135/155/175

Weighted dips

5x +10 +15 +20


Sunday

5 rft

5 push press @ 85
10 box jump @ 20”

3:57

Improv wod. Still gave me Fran cough though ...