6.28.16

6 AM WOD

“Operation Red Wings”
4 Rounds for Time:
– 3 Bear Complex (95/135) (power clean + front squat + push press + back Squat + push press)
– 200m Run
– 8 Bar Facing Burpees
– 200m Run
– 8 Thrusters (95/135)
– 200m Run

27:48...slow runs but Barbell felt good. 

A lot of chest and triceps fatigue through day so took Bench a little less volume.

PM
Bench
3x3@315 (definitely hard after this morning)
3x10@225

6.27.16

Backsquat: 4×5@410 (felt good)

Deadlift: (2x a week option...sspt deadlift table)

TM=570

1×12@405 (EMOM) all felt good

6.20.16

Backsquat 4x5@405
Bench 4x5@315

6.13.16

Back on the gain train. 

Backsquat, singles up to 500# (wanted to prove to myself I could still hit it)

3x5@405 (felt good...working up on some volume)

Bench

3x5@315 (little slower...but still adding volume)

Kinda done after that.