Bench Press, Push Ups, & Deadlifts

Warm up: 2 sets of

Jump rope singles that turned into double unders till broken. Did this twice in each rep.

10 db thrusters at 20#

10 db dead lifts at 50#

WOD: 3 rounds

10 db bench press at 40#

10 push ups

10 db dead lifts at 50#

Post WOD: 30 mins on the treadmill

2.82 miles completed.

Feedback: Building my strength back up. Been eating so good and as a result I feel good overall. Back to the grind of my workouts. I enjoy a tough workout and this was pretty exhausting for me due to lack of lifting in the last 3 months. At the end of the day my body is responding well to these workouts. I like to credit it to the eating. Big difference in eating good and working out. Goes hand in hand and its a ton of discipline, focus, and hard work. Keep striving to a better John!



Row and Maintenance

Warm up:

stretching, bottom squat holds

10 alternating arms db snatches at 30#

10 db rows each arm at 35#

WOD: 4 rounds

500 meter row, damper setting on 10

10 db rows with each arm at 35#

10 butterfly sit ups

10 strict db curls at 20#

*After each 500 meter row there was a 5 min interval. Completed the other workouts within that time frame and used the remaining time to rest. Usually ended up with 2 mins of rest time before proceeding to the next round.

Shoulder feels better, focusing on building the upper back to help prevent any future shoulder injuries.