Accessory Work

Dumbbell incline
2 sets at 30# of 10 reps
2 sets at 37.5# of 10 reps

EZ bar curls
2 sets at 40# of 10 reps
2 sets at 50# of 10 reps

Scapula pull-ups
3 sets of 10 reps

Alternating leg and knee raises on parallel bars
4 sets of 8 reps

Butterfly sit ups
4 sets of 10 reps

Push jerk
2 sets at 95# of 10 reps
2 sets at 115# of 10 reps

Neutral grip pull ups
4 sets of 10 reps

Snatch Balance with the bar
3 sets of 5 reps

Stay away from legs on this workout. Back was still semi sore from getting back into it with the deadlifts a few days back. Plan on attacking my workouts this week.

Rowing, Thrusters, Box Jumps, and Battle Ropes

Back on the grind…missed a couple days and felt good to get back in the groove.

Accessory Work: 

Squats:

1 set of 5 reps at 135#

2 sets of 3 reps at 225#

Single Arm Bent Over Row Ladder

35# – 60# at 5 reps each arm

65# – 80# at 3 reps each arm

85# – 95# at 1 rep each arm

Lying T-Bar Row

3 sets at 135#

WOD: 3 rounds for time

10 Thrusters

10 Box Jumps

15 seconds of battle ropes

Results: 6:18