Week of 10-10

Monday: Off.
I didn't feel like doing anything.

Tuesday:

5 Rounds of:

20 wall ball 14 #
10 Power Clean 85#

15:27

Then I biked 50 Cal and then rowed for 10 minutes which was 2230 meters and 133 Cals.

Wednesday: Off

Thursday:

2 Hang power snatch every minute for 10 minutes.
Increased weight at 5 min. 65# - 75#

Then 4 rounds for time of:

12 Alternating dumbbell snatch - 30#
12 stepping lunges with 20#/hand dumbbell
6 Burpees
100 meter run.

Then I rowed for 10 minutes.

Friday:

21 - 15 - 9 of

Thrusters 55#
Pull ups - kipping

9:45

Then I did some Jefferson DL @ 55# and some z sit with 35#.

Saturday:

20 Min AMRAP of:

12 stepping lunges
15 BSU
15 Hip raises
5 Push ups
250 Meter Row.

I did 6 Rounds then did

12 - 10 - 8 - 6 - 6 of Curls 10 - 20 DB

Sunday:

Row 500 Meters

4 Rounds of:

10 Box jumps 18" box
8 DL 135#

Run 400 Meters.

Then I walked another 400, did a couple snatch at 45 and a few pull ups and some stretching.