monday/tuesday 7/7 7/8

Squat
235 2x5
1x8
kicked my ass

day 1 smolov jr press
105x6x6

100 Push ups

3x15 Plate overhead extensions

4x25 seated dips

50 sit ups

Tuesday

worked up to 365lb deadlift

45 pull ups, 5 negatives

21's with 30lb dumbbells

3x12 kb row with 53lbs

50 225lb tire flips for time
5:25

Monday 6/30

Took a week off of squats to let some minor discomfort subside. Today was the first day back

230x5x2
230x10
Still getting at least 10 with the +5 sets

Press
95x10
115x10
135x4
135x4

Ring Dips
2x15
1x19
almost died on the 20th

45 push ups

4x100 yard sprints

Tuesday 6/24/14

Romanian Deadlift
225lbs 4x5
225lbs 1x10

25 Negative Pull Ups

3x10 KB Rows

21's
3 sets with 30lb db's

100 DB curls
20lbs
45 reps, 80reps, 100reps

Thursday 6/19/14

Back Squat
227.5x5
227.5x10

Goblet Squat
35lbx20x2

Push Press max attempt
135x5
155x5
185x1
195x1
205 f,f

Ring Push ups
100 reps

1mile ruck with 40lb vest

Tuesday 6/17/14

Skipped deads because I'm pretty beat today. 

25 negative pull ups

Barbell rows

95x12x3

Very controlled movement 

21's with dumbbells

25lbsx3

Burned

1mile ruck with 40lb vest

Monday 6/17/14

Back squat

Barx10x2

135x10

185x5

205x4

225x5x2

225x11

Hell yea. Beat the crap out of me but I'm happy I can get 11 reps at a weight that I couldn't do a few years ago. 

Press

Not posting warm ups 

125x5x2

125x6 + 1 push press 

Klokov press

95x5

95x6

Ring dip

3x15

Wod

1 lap

12 walking lunges

60 yard sprint 

Took 6 rounds to get around

Thursday 6/12/14

Squat
45x10x2
135x10
185x5
205x4
222.5x5x2
222.5x11

Again 11 reps. If I can get this with 225 I will be extremely happy.

Squat
155x10x5

Push Press
95x8
135x5
155x5x3

Push up
100 reps

Klokov press
85x5x3

Klokov Push Press
115x8