7-16-MONDAY

AM) bike about 30min total

Bike to GYM with 50lb vest on

Warm up- THEN STRENGTH WRK

BB Rows- 10 , 7, 5 Bar +5+10+15(in between each set Bench press with 135 x 5-6 reps)so 6×5-6

6 reps with 115

5reps with 120

5 reps 120

5 reps 120

5 reps 120

5 reps 120

 WOD) 85% 5 rep max deads ( 187lbs) 10 reps + 10 reps toes to bar + 50lb vest throughout (30min)

 Ok I got the first three rounds straight with the 187 all 10 reps in a row, but then rest of rounds had to stop at rep 6- pause with bar racked (about 20-30sec) then rep the last 4, got all leg lifts , toes were able to get to about eye level.

I got 8-9 rounds (lost track of one I think) in the 30min mark (racked but never let go of bar)

 Circuit 10med ball pushups+ 1min mountain climbers+ 15 weighted leg raises= 5rounds+ then 25 burpees+ 20 cable seated rows (1st set 20, then heavier 15,15,15+ reped out 50)= 4 rounds=100burpees total (about 25-30min ?)

BIKE HOME 20min with vest.

LATER-

50 vups 
25 burpees
50 vups+ 1min flutter kicks+1min med ball twist
20burpees
50 vups + 1min flutter kicks + 1min med ball twist
15 burpees
50 vups +1min med ball twist
15 burpees
50 vups+ 60 bike crunches
15 burpees
50 vups+ 60 bike crunches
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