July 26-28th LOL

July 26th

"The Triple"
Row 3km
300 double unders
3 mile run

51 mins LOL (my run was super bad)

then i did a 1 arm snatch at 135lbs for jokes

July 27th

"Double Grace"
60 Clean and Jerks at 135lbs

5:59

July 28th

9am

Work towards 1 rep max low hang snatch (just below knee)
195lbs

5x7 front squat
215lbs

Work up to 2 rep deadlifts
405lbs

For time:
21 deadlifts 225lbs
400m run
15 deadlifts
400m run
9 deadlifts
400m run
8:44

Rest

12:30pm

3 reps pause overhead squats
185lbs
Then
3x3 OH squat
185lbs

5x5 strict pull-ups

Muscle up practice

Rest

3pm

Diane
3:30

Rest

7pm

then I went to a bootcamp place lol

3x5 bench press
205lbs

"arm my gosh" LOL
3 rounds for time (25-20-15)
Pushups
MMA sprawls
Plank knee touch
1 legged burpees lol yay!

then

some tabata thing...
1 arm kb thrusters 35lbs
butt thing and body rows
half burpee squat and kb swings (45lbs)
super high box jumps and rope thing

then some quick abs thing! lolol