130626 SL5X5: W6D2

Warm up:
3 min jump rope
5 min DROMs
35# Goblet Squat x 20
35# DB Swing x 20

Workout A 5x5:
HBBS: 195
Bench Press: 155
Barbell Row: 115

Cash out:
3 rounds of:
115# Barbell Complex x 5
-Deadlift
-Hang Clean
-Push Press
-Back Squat
-Behind the neck push press

130624 SL5X5: W6D1

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 190
Shoulder Press: 115
Deadlift 1 x 5: 255

Midline:
Ab rollouts 3 x 5

May have to add time between squats. Currently using 2:00 rests. 1:00 rest for shoulder press is approaching the limit too.

130621 SL5X5: W5D3

Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 185
Bench Press: 150
Barbell Row: 110

130623 Oly Day

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics:
2 Hang Power cleans EMOM for 10 min @ 170#
2 Hang Snatch EMOM for 5 min @ 115#

Then spent most of the day riding the skateboard.

130619 SL5X5: W5D2

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 180
Shoulder Press: 110
Deadlift 1 x 5: 245

Midline:
K2E 2 x 12

130618 Outlaw WOD

Warm up:
5 min DROMs
10 burpees
5 DB swings
4 HSPU
4 Pull-ups

Metcon:
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard) (scaled head 2 platform)
12 Pullups
Rest 1:1
Time:  14:11

130617 SL5X5: W5D1

Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 175
Bench Press: 145
Barbell Row: 105