Michael 24:50

3 rounds of:

800 meter run

50 Sit ups

50 Back extensions (supermans)

1/4 Murph 13:36

Yes a 1/4 Murphy:

400 meter run

25 pull ups

50 push ups

75 air squats

400 meter run

It still kicked my butt.

165#'s for 5 minutes

As many reps possible in 5 minutes:

165 pound Squat clean

165 pound Jerk

Got 8 on this one. I replaced the squat clean with a power clean then a front squat. The front squat sucked! The rest of it I did fine on. Lunch started to revisit my throat on the last 3.

Ab Roll Box Jumps... Not! 19:53

4 Rounds

10 Thrusters (95/75)

10 Pull-Ups

10 Ab-Roll Box Jumps (24/20)

30 Double Unders

So I found something that is not on my list of can do's today, Ab-Rolls to a Stand Up position. Just too round in the middle I guess. Had to box jump instead and it was still a killer workout.

Power Clean 1 Round Max - 207lbs New PR!

Awesome! Haven't done this since 5/6/2010. Got to work on form (who doesn't) and only 7 pounds from cleaning my own body weight. Did L-sits tonight as well, 10 rounds of 10 second holds. I actually could hold my big butt off the ground for all of these. Legs were out front but bent. I will take it!

Good day over all!

Double Under Snatches - 3 Rounds

10 minute AMRAP

30 - Double Unders

15 - 75# Snatch

The double unders were the slow part on this. They exhausted me and by the time I had 30 on the first round of DU's , everyone else was on the second round of double unders. Got faster at them on the 2nd and 3rd round so there is hope for me yet.

Squats

Did some heavy squat today for the first time in a long time and the first time in my weight lifting shoes.

3 @ 225

1 @ 255

1 @ 255

1 @ 225

1 @ 225

1 @ 225

1 @ 225

Took time to feel a comfortable balance in the shoes.