Squat - worked up to 260 x 5, x3, x3, x3

deadlift – 220 x 5270 x 5340 x 7351 x 1
farmers walks with 2x 80lbs KBs total of 300 meters x 3 sets = 900 meters.

1) Seated Pin Press (top 6 inches)

worked up to 205 x 3, 225 x 3, 235 x 3, 255 x 3, 265 x 3, 285 x 3

then 225 x 4 sets of 5

2) Complexes

- Military Press x 3 – 110lbs

- Push Press x 5 – 110lbs

- Pylo Feet Elevated Pushups (x8)

- KB swings (x 5 / side) – 53lbs

3) 1 Minute Chin ups test

got 31 reps, +10 over last week.

Went to Hitters Crossfit in middleton tonight to do some pulling

1) Deadlifts at Hitters Crossfit

watch?v=IQD8_PNKHgA&feature=player_embedded

331lbs x 4 (set 3 of 6)
worked up to a total of 330lbs x 6 sets of 4

2) GHR (glute ham raise)
BW x 5 sets of 12

3) KB 2 hand swing
80lbs x 3 sets of 15-20.

1) Warm up with some mobility

2) Squats

bar x some x some

95×5

135x2x5

155×5

165×4 sets of 10

165 x 16

2) Weighted Incline Situps

+25 x 4 sets of 10

2b) Weighted Back Ext (behind kneck)

+25 x 4 sets of 8

3) Step Ups

90lbs x 4 sets of 10 per leg

Stretched and im out.

1) Warmup

Broomstick dislocates

spiderman walks

hip stretches

lunges with twist

2) Military Press

worked up to

95×5, 110×3, 120 x 7 : estimated 147lbs, this is a REP PR!

3) Push Press

135 x 4 sets of 6 reps

4) Seated Top End Pin Press

195 x 5 sets of 10

5) Widegrip Pullups

bw x 12, x12, x8

Deadlifts

90x2x10
180x2x5
200×3
220×3
250×3
270×3
290×3
310×3
340×6
360 x 3 singles

Deadlifts of Blocks
(Mid Shin)
270 x 8 sets of 3

just in and out, gotta go eat steak now.