1930

A1: front squat: 3 x 5 x 135

A2: hamstring raises: 3 x 10

B1: calf raises: 2 x 10 x 135

B2: flutter kicks: 2 x 26

1730:

A1: bench: 3 x 5 x 215

A2: bent row: 3 x 5 x 125

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 125

1700:

A1: bench: 3 x 5 x 210

A2: bent row: 3 x 5 x 120

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 120

1430:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 8.5mph

Rest 90 sec @ 5.5 mph

Total: 2.03 mi

BW: 207.0

Pull-up day 2

1 x 4

1 x 6

1 x 4

1 x 4

1 x 6

Pull-ups (day 1)

1 x 3

1 x 5

1 x 3

1 x 3

1 x 5

Out of curiosity, did a set of strict pull-ups. Did 10 before grip felt uncomfortable and called it. Going to use a pull-up progression program and see what kind of results come from it. 

1845:

A1: bench: 3 x 5 x 205

A2: bent row: 3 x 5 x 115

B1: barbell curl: 2 x 5 x 115

B2: close grip bench: 2 x 10 x 115