7/22/14
A. Strict Overhead Press
Set 1 – 5 reps @ 80% of 90# (this is 90% of my former 1RM) - 72#
Set 2 – 4 reps @ 85% - 76#
Set 3 – 3 reps @ 90% - 81# 
* on my 3rd rep, I was wondering “is this a good idea?”
Set 4 – 2 reps @ 95% - 85#
Rest 2 minutes between sets.

B.Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
8 stationary dips assisted with toes
3:55 / 4:04 / 4:09 / 4:05

7/22/14
A. Strict Overhead Press
Set 1 – 5 reps @ 80% of 90# (this is 90% of my former 1RM) - 72#
Set 2 – 4 reps @ 85% - 76#
Set 3 – 3 reps @ 90% - 81#
* on my 3rd rep, I was wondering “is this a good idea?”
Set 4 – 2 reps @ 95% - 85#
Rest 2 minutes between sets.

B.Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
8 stationary dips assisted with toes
3:55 / 4:04 / 4:09 / 4:05

A. Back squats to a 12” box
70# × 5 reps, then
3 sets of 80# × 5 reps (video is 3rd set)

B. Single leg squat to 20” box
3 sets of 5 reps each leg

C. 8 minute AMRAP:
10 KB Snatch Right Arm (10#)
10 Overhead Walking Lunges w/ KB
10 KB Snatch Left Arm 10#
10 Overhead Walking Lunges w/ KB
10 Pull-Ups (assisted with toes)
3 rounds

D. McGill sit-ups
3 × 5 reps left, 2 × 5 reps right

E. Samson stretch
3 × 30 seconds each side

Video - Deadlifts 10 × 65#

WOD
2 rounds for time:
500M Row (1:57 / 2:07)
20 push-ups (using band modification)
10 deadlifts 65# 
400M Run

*wore a back brace for the run and 2nd round. felt like death. so out of shape!

12:58

7/14/14
Walk in the park!

7/14/14
Walk in the park!

7/11/14
Did some pelvic tilts - too much pain!

7/11/14
Did some pelvic tilts - too much pain!

No work out again today although I did carry around some 10# plates and help organize. Back is wrecked!

Wednesday, July 9th
Beginning to wonder if my back is wrecked this week because I ate so badly over the holiday weekend… no WOD today. Some stretching.

Wednesday, July 9th
Beginning to wonder if my back is wrecked this week because I ate so badly over the holiday weekend… no WOD today. Some stretching.

Tuesday, July 8th
No WOD for me today! We remodeled the gym! Unfortunately I was experiencing some pretty significant pain in my back (lower left) so I couldn’t help much. We had fun though!

Tuesday, July 8th
No WOD for me today! We remodeled the gym! Unfortunately I was experiencing some pretty significant pain in my back (lower left) so I couldn’t help much. We had fun though!

Monday, July 7th
A) Reverse lunges
45# × 8 each leg
55# × 8 each leg
65# × 8 each leg
B) 8 rounds for time:
3 pull-ups ( assisted with toes )
6 push-ups ( last 3 rounds on knees )
9 kettlebell swings 18#
9:01
*some sharp pain in PM

Monday, July 7th
A) Reverse lunges
45# × 8 each leg
55# × 8 each leg
65# × 8 each leg
B) 8 rounds for time:
3 pull-ups ( assisted with toes )
6 push-ups ( last 3 rounds on knees )
9 kettlebell swings 18#
9:01
*some sharp pain in PM

Independence Day weekend! Didn’t get a workout in unfortunately. But spent time with my favorite man!

Independence Day weekend! Didn’t get a workout in unfortunately. But spent time with my favorite man!