June 18

AM

A. Front Squat with Chains @ 22X1, 2-2-2-2-2, 5 min - pause @ full depth

B. Prowler Sprint 15 sec ALL OUT @ 100lb load x 5 sets, 3 min

C1. Front Rack Barbell Split Squat @ 30X0, 6-8/leg x 3 sets, 1 min b/t legs - bar on front of neck

C2. GH Raise Drop Set @ 20X0, 6.6 x 3 sets, 1 min 

D. Reverse Sled Pulling @ moderate load, 60 sec walking x 5 sets, 120 sec b/t sets - 20lb more than last week

A. 140#, 145#, 150#, 155#, 160# (1) *All plus 60# of chains.  

B. Completed, tough but distances were the same as last week with 90lb load . 

C1. 63# (8), 73# (8), 78# (7) *really liked these, forced my chest to stay up, core felt strong too. Used a bench instead of this box/plate combo I have been using and liked the bench better. It may be slightly taller than the box/plate, but I could still tap my knee. 

C2. 25.15 for 1st set but my body does not stay planked, my butt comes back up before my back so dropped it down to 15#.0# for sets 2 and 3 and this felt better. Body was in a much better position. 

D. done @130#

PM

10 x 2 min AD @ 80% max HR/1 min @ 50% effort

Completed, felt good throughout although the 2tougher/1easy ratio seemed tougher than the previous weeks of 4easy/6tougher and 3easy/7tougher