Bench & Leg Blitz...

1. Bench Press
3 x 3 reps across - 215lbs

2. MainSite 100419
3 rounds for time of: 10:04
Walking lunge, 100 ft
50 Squats
25 Back extensions

Push, Pull & Bodyweight Training...

Shoulder Press 5-5-5-5-5

Weighted Pull-Up 3-3-3-3-3

Perform 5 reps of shoulder press then 3 reps of weighted pull-ups, rest 2-3 minutes

Increase load each set to reach 5RM and 1RM in 5th set

Follow with mini-metabolic conditioning workout, for time:

Squats, Sit-Ups & Push-Ups, 10>1 down ladder, for time

My training looked like this:

Press
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 3

Weighted Pull-ups
16kg x 3
20kg x 3
24kg x 3
28kg x 3
32kg x 3

Squats, Sit-Ups & Push-Ups, 10>1, down ladder
55 reps in each exercise, 165 total reps
Time: 5:45

I finished with: Hanging Pikes - 25 reps

"Barbara"...

"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time - 26:05

I rested as little as possible between rounds.

I am taking tomorrow off in preparation of my strength day on Thursday.

"Murph"...

My training look like this today:

1 mile Run - 7:29
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 8:27

Total time until completion: 40:50  PR! 

I took a full 8 minutes off my time from my last attempt. I focused on FULL RANGE OF MOTION and went at max effort. My time improvements will be incremental from here.

I am taking tomorrow off from training. I need it!

"Murph"...

My serratus anterior are still killing me from the 60 reps of standing barbell presses on Friday.

My training look like this today:

1 mile Run - 7:30
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 7:52
 
Total time until completion: 48:50
 
I am taking tomorrow off from training. I need it!