Andrew Benton

Back Squats, worked up to set of 6 with 225#
Bench Press, worked up to 1rep of 245#

Then worked on:

HSPU, pull-ups, pushups, air squats, mixing them together, did at least 10 rounds or so.

50-40-30-20-10 of
Walking Lunges
Ab-mat situps

as Rx’d, 9:43

THEN

Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups

as Rx’d: 4:50ish (forgot actual time)

Morning: Army PT (situps, pushups, flutter kicks, burpees w/ sprints between)
Evening: “Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

36:44 rx’d

Felt like crap this afternoon, went to the dentist and was just feeling tired.

~4mi run

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

As RX’d: 9:55

I just wanted to be sub 10-min, and I must say I was a bit sore going into it. The Pull ups were definitely the slow part of this workout.

Felt pretty good today.

Weather: 90′s
Time of Day: 1530

3×5 Squat: 185, 205, 225
3×5 Bench Press: 185, 185, 205

With Weight Vest:
50 Strict Pull-Ups
100 Pushups
5k

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