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This would be sweet to help shave off those unwanted pounds and get shredded for the christmas season. Im thinking santa with abs baby.

I took some days off due to job training, but I managed to go swim again, and I did the same workout as before. But today I started a new workout program, it's 3 months and it focuses on oly lifts. I...

Wed

WOD
Squats
4 sets of 10 of 275

then l-pull ups
8 reps x 8 sets

then 10 min cardio

Tuesday

WOD

Swimming workout

My joints were hurting me so I took a day to do cardio in the pool

i only swam 1000meters, but it felt like i died. It was so hard

WOD monday
snatches
5 sets at 155 of 3 reps
then

snatch balances
4 sets at 155


then shoulder press

Hey guys sorry i have missed a couple of days, i have been in the mountains and I don't get the best service, but i did managed to get in some nice workouts at elevations

WOD Sunday

squats...

Wod
Today I did 5 sets of
100 DU
15 overhead squats 95lbs

Then I did
shoulder press
5x115
3x125
4x135

I took yesterday off b/c it was my birthday. but today I hit the gym hard.

WOD
Squats
135x8
225x8
275x5
315x4
315x4
315x4

POST MURPH

I was very sore from murph but I managed to get in and do the WOD.

WOD

For time:

500 m row
50 double unders

Memorial Day WOD


“Murph”

For Time: 50 Min Cap

1 Mile Run
100 Pull-ups
200 Push-ups

So I went in to see what my injury was from the pull-ups, and it's a strain of the peck where it attaches to the bicep. It's going to take a week or two to heal but I should be fine just doing...

So yesterday I got some Tommy Kono knee sleeves. I tried them today and holy moly they made my knees feel so much better. Also, I got a couple extra reps on the back squat due to them. They are a...

This is a working set of 235


http://www.youtube.com/watch?v=wv4dX9LsOoU

WOD

airspeed 30 mins before

i pulled my peck and bicep trying to do butterflies cold. So that hurt but I was still able to lift

clean + jerk
135x3
185x2
205x2

Air Speed, stretch and GO TIME

WOD

heavy back squat

45x8
45x8
135x8
225x5

Awesome, So I took airspeed like usually before the workout with warm water. Tastes way better that way.

Today the WOD was

3 rounds for time
800 meter run
50 hip extensions
50 sit-ups
...

PR YES BABY

Today i hit 205 on snatch. I finally broke the 200 club. We did a snatch EMOM and i hit 205 on the last round. I think I had more left in the tank, but we will hold off on that. So...

I've been traveling the past few days but I managed to get a workout in on saturday.

WOD
30 hang cleans 115
15 toes to bar
30 front squats
10 toes to bar
30 push press
15 toes to bar
60...

Man oh man I was so sore today from the GHD's. It took me a good hour just to warm up.

I did a 800 meter run and 2 rounds of 30 kb swings and 30 toes to bar. I had to do something to stretch out...

I did some cleans this morning since I had some extra time. I tied my old pr of 255

https://sphotos-b.xx.fbcdn.net/hphotos-ash3/528277_10200455079371449_1892991877_n.jpg

I know I can get more,...