9/10-9/12

10-Sep
AM
A. DB strict press; 10-12x5; rest 2 min

28# 10 reps each set. these got tough!

B. Bent knee hanging L-sit (make sure knees are above hips); amsap x5;
rest 90 seconds

:25 - :25 - :25 - :25 - :30

These felt good, its just so hard to breathe during them towards the end when it gets tough

C1. Wall facing HS hold; accumulate 45 seconds AFAP x6; rest 10 sec

Did all of these unbroken in :45! I've had a break through. My head wasn't rushing with blood this time haha

C2. Decline bench press; 6-8x6; rest 3 min

85, 95, 105, 105, 105, 105

D. Supinated barbell rows; 6-8x5; rest 2 min

105 for all reps on these for 8 reps
+
Hand over hand seated rope sled drag pulls;
30 seconds continuous pulling
rest 30 seconds
x8

PM
Assault/AD sprint 20 seconds @100%
rest 2:40
x10
(rest 5 min bw sets 5/6)

Gah these hurt and sucked! I did them on the assault bike got 9 cals for most sets, a few sets i dropped to 8
+
30 min mobility work

11-Sep
AM
A. Zombie squat; 10-12x4; rest 2 min

85, 95, 105, 105

I liked these!

B. Zombie squat with chains; 3, 3, 3, 2, 2, 2; rest 3 min

115, 125, 135, 140, 145
Those sets of 2 were hard! I had to grind those out.

C. OHS; 10 reps on the min for 5 min 75#

Good on these, felt smooth and easy.

D1. Single leg good mornings; 10-12x2; rest 1 min bw sides
D2. Single leg BB rdl; 10-12x2; rest 1 min bw legs
Used barbell for BB RDL and pvc pipe for SL good mornings. These lit my hamstrings up :) 
+
locomotion work 15-20 min

PM
10 sets:
10 DB thrusters 20#
10 power snatch 65#
rest 90 sec bw sets

Did 7 of the sets in :45, all unbroken. last 3 were closer to :50 those last 4 power snatches were getting hard! My legs were getting so tired and my arms.
+
mobility work 15-20 min

12-Sep
A. Box jumps; 10 reps 24" x5; rest 2 min
B. Pinch plate carries; 30 seconsd x4; rest 2 min
C. Cannon ball grip carries; 30 seconsd x4; rest 2 min

Man pinch plate carries and then cannon ball carries had my grip tired!! ha I used 15# plates for the pinch plate carries and tried to carry 25# with the cannon ball carries but only made it :15 ha. Had to switch to 10# to be able to make it for :30

+
Run 400m @tough aerobic pace
rest 30 sec
Run 200m @tough aerobic pace
rest 15 sec
Run 100m @tough aerobic pace
rest 3 min
x4 sets

These were great except 2 things. My stomach cramped so bad before the 3rd one because I started my cycle like 30 min before i started this session. But I was fine on the 1st and 2nd. And then also I felt like my legs blew up and couldn't keep up with me aerobically.
Splits were
1:25/ :40 /:20
1:27/ :41/ :21
1:35/ :45/ :21

I felt fine aerobically and felt like my breathing was back in control but my legs had nothing.
+
Run 20 min easy

I'm enjoying running!! Slowly getting back into it. 

Legs are still a bit sore but better than yesterday. Man yesterday i was sore from the top of my butt to the bottom of my hamstrings and if I sat too long i wasn't getting up or if i stood too long it was hard to sit down lol.