run

warm up: 5 min @ 8.0 kph

15:50 min 3.2 km (2.0 mi)
Steady 13.1 for 1.70
Dropped to 11.0 then increase .1 kph every minute to 11.7

Power snatch

probodx

PS: 12 x 2 x 50 kg (110#)
2 on the minute

OHS & DU

probodx

Three rounds for time of:
40 kg(88#) Overhead squat, 10 reps
50 Double-unders
13:04

run

warm up: 3 min @ 8.0 kph

15:55 min 3.2 km (2.0 mi)
Steady 13.1 for 1.60
Dropped to 11.0 then increase .1 kph every minute to 11.7

1 second better than last time. Ugh, felt worse!

FS & BP

probodx

FS: 3 x 17 x 110#

BP:
1 x 25 x 110#
1 x 15 x 110#
1 x 10 x 110#

run

Easy run instead of rest day

20:00 min run, 3:15 km

5:00 @ 8.0, 9.0, 10.0, 11.0 kph

OH lunges

probodx

OH lunges
3 x 10 x 40

run

probodx

warm up: 3 min @ 8.0 kph

15:56 min 3.2 km (2.0 mi)
Steady 13.1 for 1.50
Dropped to 11.0 then increase .1 kph every minute

LPU & PC

probodx

L-PU: 3 x 3
PC:
1 x 3 x 20kg (44 lbs)
1 x 3 x 30kg (66 lbs)
1 x 3 x 40kg (88 lbs)
1 x 3 x 50kg (110 lbs)
1 x 3 x 60kg (132 lbs)

DU: 7 x 15 w/ 10-15 sec break

FS

probodx

FS: 3 x 16 x 110

DBDL

probodx

DBDL:
1 x 5 x 50
1 x 5 x 75
3 x 10 x 100

FS

probodx

Mobility

FS: 3 x 15 x 110 (heaviest available)

DU: 7 x 15 (5rds + 7)
10 sec rest between sets

BS

Mobility

probodx (x 5 reps)
- ball routine
- bells back
- the squat
- single arm circle

- oak arm raises (bench/knees) 2x5

BP: 1 x 30 x 100

probodx (x 5 reps)
- angle bells
- overhead bells
- crossover fly