A boy named Sharon

57 Push-ups
54 Sit-ups
1.5 Mile run

Bench - Paused
285x4x3

Hang Cleans
185x5
225x5
245x5
265x4
 
Bench - Close Grip Touch and Go
235x5x10

Squats - Low-bar
315x5
355x5
385x5
415x5
445x4
 
Hang Cleans
185x10
205x8
225x6
245x5
265x4
285x2

OHP
95x10
115x8
135x6
155x5
175x5

20 minutes steady cardio at 144 bpm
 
Shitty, shitty day. Super tight groin and hamstrings. Right arm went struggle mode and every press was crooked. Should have taken a day off...trying to get in as much work as possible before vacation.

Squats - Low Bar
405x3
435x2
460x3x1

Bench - Paused
285x3
305x5x1
275x3x3

20 minutes cardio
 
Last edited:
Gained 12 lbs in 12 days on vacation. Easing back into things.

Friday Jun 29
Bench - Paused
225x3
255x3
285x3x2

GPP

Saturday 30 Jun

Squats -Low Bar
355x3
385x3
415x2
415x2x1

Bench - Touch and Go
255x5x6

Heavy Bag Tabatas
12 Rounds 15 seconds on/off
 
Deads
445x5
495x2
515x1
515x2
495x2

Bench - Close Grip Paused
205x5
235x3
255x1
275x2x4

Front Squats
225x2
255x2
295x2
320x2
 
Tues 3 July
Bench - Paused
225x5
255x3
285x1
305x3
295x2x3

Hang Cleans
185x5
225x3
255x1
275x2
275x2x1

GPP/Light Cardio
 
Weds 4 July

Squats - Low-bar
355x3
395x3
425x2
445x2
425x3x2

Bench - Slingshot Paused
225x5
265x3
295x1
315x1
335x3
 
Deads - Hook
455x1
495x1
545x1
575x1
535x2x1

Bench - Paused Close Grip
205x5
225x3
245x1
275x4
255x4

Squats - High Bar
225x5
275x3
315x1
355x5
355x4
355x3

GPP
 
Bench - Paused
225x5
255x3
285x1
305x2
305x2x1

Deads - Defecits
315x5
365x3
425x3

Front Squats
225x3
275x3
315x2
 
Cardio

1 Mile Run

5 Rounds
3 minutes - heavy bag/25 situps/3 pull-ups
1 minute rest
 
Squats - Lowbar
245x5
315x3
355x1
405x1
445x1
475x1
445x2x1
355x1
385x1
415x1

Bench - Slingshot Touch & Go
225x5
275x3
315x1
335x2x2
 
Deads - Hook
405x5
465x3
515x2
515x1
445x5

Bench - Incline
185x5
205x3
225x1
225x2
225x3

Squats - Lowbar
315x3
355x3
405x2x2
 
Bench - Paused
205x5
235x3
265x1
295x5
275x3x5

Squats - Front
225x3
275x2
295x1
325x1
345x2

Hang Cleans - Straps
155x8
175x8
195x8
215x8
235x8
 
Squats - Lowbar
245x5
315x3
385x1
425x1
455x1
475x1
450x2x1
450x2

Bench - Slingshot T&G
225x5
275x3
315x1
340x2
 
Thursday 19 July 18

5 minute rounds w/1:15 rest between
Heavy bag 140 strikes
25 sit-ups
10 burpees
15 Push-ups
10 BW Squats
Finish time with jumping jacks

3 Sets
5 deadhang pullupsp
Tricep extensions
Reverse bicep curls

Saturday 21 July 2018

Deads - Hook
405x5
455x3
505x1
545x1

Deads - 2" Defecit
495x2
455x3
405x5

Last 4 sets done with no rest.
355x8
315x3
275x3
225x5

Bench - Incline Pause
185x8
205x5
225x2x3

Squats - High bar
315x5
355x5
385x5
 
Bench - Paused
205x5
245x3
285x1
315x1
305x1
295x2
285x3
275x4

Front Squats
225x5
275x3
325x1
365x1

Sit-ups
5x20
 
Tuesday 24 July 2018

5x5 minute rounds w/1:15 rest btwn
Heavy bag 140 strikes
25 Sit-ups
20 Push-ups
15 Hang Cleans 115lbs
10 Squats
5 Pull-ups
Jumping jacks to finish each round

Wednesday 25 July 2018

Squats - Low-bar
265x5
335x3
385x1
425x1
465x2
445x2x2
445x3

Pause Squats
355x3x3

Bench - Bands T&G
205+30lbs of bands x 10 x 2
 
Friday 27 July 2018

Deads - Mixed Grip
405x3
455x3
505x3
535x3

Bench - Paused
205x5
255x3
295x2x1
315x1
315x2

Squats - Low-bar
315x10x2
 
Squats - Low-bar
245x3
315x3
385x3
425x1
455x1
485x1
510x1
530x1 New PR

Bench - Paused
205x5
255x3
295x1
315x2
320x2
325x1

Slingshot - T&G
335x3
350x3
360x2

Wtf?!
 
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