Deadlift

mobility

Deadlift 15x1 @ 65% of 1 RM (30 seconds rest)
*work on moving the bar off the ground as fast as possible

1 x 5 x 135
1 x 5 x 225
15 x 1 x 315

Holding bar was most difficult thing as no chalk and less than stellar bars at Bally's.

Back squat

Finished up a nice relaxing week on the cruise, then straight into work, this week back in Miami.

Hit the Bally's Total Fitness, which cuts me a good guest price.

walk: 1.1 mile

mobility

Complete 3 sets of:
10 Rep Squat (5 RM)
3 minute rest between sets

@275#
1) 7, 3
2) 6, 2, 2
3) 5, 2, 3

walk: 1.1 mile

PC

PC
1 x 3 x 95
1 x 3 x 115
1 x 3 x 125
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205
1 x 3 x 215
1 x 3 x 225(2)

SP and PU

bw: 195.0

pm:

mobility

bs:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275

Complete 5 rounds of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.

13:11 @ 165#

Not tracking food as diligently as I should, but I'm still following A.D, keeping the carbs low and trying to take in as much protein as I can to meet my numbers.

overhead

Working again and back in Jacksonville, FL. After work, went to the naval bases gym to knock out the WOD. Scaled and subbed due to no bumpers and no back extension bench.

mobility

amrap in 15 min. of
5 x overhead (135#)
10 x push ups
15 x good mornings (45#)

6rds +5+6

power snatch

bw: 190
bf: ~11.5%

PS:
1 x 10 x 45
1 x 2 x 95
1 x 2 x 105
1 x 2 x 115
1 x 2 x 125
1 x 2 x 135
1 x 2 x 145
1 x 2 x 155
1 x 2 x 165(1)

Skipped the WOD portion as we drove to AL this evening for the sectionals. Excuses but whatever!

front squats

bp:
1 x10 x 45
1 x 5 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 235
1 x 1 x 245
1 x 1 x 255
1 x 1 x 265

fs:
1 x 10 x 45
1 x 5 x 95
1 x 3 x 135

Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows
Post times and loads to comments.

14:08

PC and strict pull-ups

*forgot to post this last night*

bw: 191.2

pm:

DL
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 410(3)

10,9,8…, 1 of
PC @ 185# (75%)
strict pull-ups

23:17