made up friday's 5K
24:24

kept going for 4 miles
31:18(!)

+70 bps

Did a thruster/double under workout today with 95#:
10 thrusters
50 DU
8 thrusters
40 DU
6 thrusters
30 DU
4 thrusters
20 DU
2 thrusters
10 DU

13:07

Full Court Press

5 rounds for time:

25 Sots Presses with PVC pipe

15 reps #10 med ball situps pass/catch

10 1 pood (#35) kb single leg deadlifts

17:41

Full Court Press

5 rounds for time:

25 Sots Presses with #45 bar
15 reps #20 med ball situps pass/catch
10 reps 2 pood (#70) single leg deadlift

21:44

Saturday 9/20
~9:30 AM
@ CF LV
Grace w/ full cleans 9:40

~11:00 AM
@ Tropicana "gym"
a little rotator cuff stuff: external rotations, TGU/windmill/bent press practice, etc.

~11:30 AM
@ Tropicana "gym"
50# DBs front squat
50# DBs incline bench
pull ups
Linda style
17:45

~12:00 PM
@ Tropicana "gym"
5K on treadmill
~29:00
including warm-up walk/jog
was originally intending to just jog for 20 minutes
clock was stopped for a brief break at ~2 mi
First 20 minutes was pretty easy while attempting my crappy interpretation of POSE. Form completely broke down when I put the speed over 8mph, and I completely lost pacing.

Sunday 9/21
~7:30 AM
@ Tropicana "gym"
10 rounds
Smith machine-assisted one arm push ups, 5 per side
(first 5 rounds, bar was at 4th rung from bottom, last 5 rounds, bar was at 3rd rung from bottom)
Smith machine-assisted one arm pull ups, 5 per side
(first 5 rounds, bar was at 6th rung from bottom, last 5 rounds, bar was at 5th rung from bottom)
5 bench jumps ( 5 knees to elbows
7 burpees
~21:30

~9:30 AM
free yoga @ Lululemon store

Oh man I just realized I did my Sotts presses wrong! I stood up with the weight overhead after I pressed every rep in the squat position. Dont know if what I did was harder or easier but it took longer. My shoulders are beyond fried right now.

Nice work Jeff!! You have to give me whatever it is your taking so I can train with that much frequency and intensity.