Conditioning:
7 Rounds  (one minute rest between rounds)
Run 400m

All were at 1:39 pace but on a treadmill so easier than running outside.  Felt pretty good throughout had to only do seven rounds due to the gym closing.

Strengthitioning:
"Linda"
10-9-8-7-6-5-4-3-2-1
Dead lift (227#)
Bench Press (155#)
Power Clean (116#)

(29 mins 24 secs)

So my go to workout when I want to work on strength.  This was definitely a little harder due to some poor life choices last night.  Still felt good.

Conditioning:
14 Min. AMRAP
21 x Curtis Ps
21 x Plate Jump Burpees
21 x Wall Balls (20#)
93 x Killer Ropes

1 Round

So I kind of sandbagged this one, not saying it was easy but definitely was taking my sweet time.

Conditioning:
4 Rounds
400m Run
10 x Knees 2 Elbows

then

20 Minute
3 x Dead lift (odd minute)
10 x Knees 2 Elbows (even minute)

Dead lifts were light between 199-229# working on overhand grip to work on grip strength.  Knees 2 elbows were just for skill and to work on the abs.  The first workout was just running 400m in 1:40ish pace then doing 10 K2E and resting the remainder of 3 minutes.  Overall a relaxing day.

Strength:
Floor Press 3 - 3 - 3 - 3 - 3 - 3
133 - 153 - 173 - 193 - 203(PR) - 208(PR)

Conditioning:
9 - 6 - 3
Front Squat (138#)
Chest 2 Bar Pull Ups
then
50 x Floor Press (138#)
then
3 - 6 - 9
Back Squat
Burpees

(19 mins 23 secs)

So after the strength the floor presses were a bit brutal had to break them up to 3s that last 20 or so and felt like it took forever.

Warm up:
3 Rounds
60 x Single Jump Ropes
10 x Push Ups
20 x Sit Ups

Skill:
Power and Squat Snatches


Conditioning:
"DT"
5 Rounds
12 x Dead lift
9 x Hang Power Clean
6 x Jerk
(116#)
(14 mins 30 secs)

So took six days off working out yes six whole days.  Mostly due to it being the busiest week for school.  With that said I was jonesing to workout the last few days.

Strength:
Bench Press 5 - 6 - 7 - 8 - 9 (135#)
Inverted Sit ups 10 - 11 - 12 - 13 - 14

then

Back squat 5 - 5 - 5 - 5 - 5 - 5 - 5
45 - 135 - 155 - 175 - 195 - 215(PR) - 225(1)

after each set 5 strict chin ups

Conditioning:
4 Rounds
10 x Push Press (116#)
10 x KB Swing (50#)
10 x Box Jump (24 inches)
Run 400m

(19 mins 23 secs)