week of 11th july

Monday
45 min cardio, Abs, back raises, rehab for the elbows. Stretching

Tuesday drove up to PG

Wednesday
45 min 4 intervals 2min/2min inclined treadmill Some stretching
Thursday
AM
45 min steady state cardio, abs, back raises, rehab for the elbows, stretching.
PM
Pwr snatches, snatch pulls, fr squats, leg ext and curls, seated calves

Friday
Rowing machine intervals 1 min work 2 min recovery 4 sets 25 min steady state cardio. Bullshiting with some old training partners

Saturday
Trained at X Conditioning
Heavy backs squats, good mornings, heavy abs
Prowler pushes 50 feet 3 of us taking turns 5 trips in 1 ½ min 6trips in 2 min x2

135 lbs sled drag 100 feet tire flips 50 feet wally ball 30 throws, jump rope 50 jumps, one arm snatches 5 reps per arm done in 3min 40 sec and it all most killed me. I’m going to try two rounds next week

sunday
Stones over a 52 inch bar 170 x3 200x3 230x1x5 200 miss wore out
beer keg over a 15 foot high swing set at a school for a bunch, so much fun