Lifting

5 5 5 5 5 x165# Bench Press

3 rounds

10 x135# Back Squat

5 x135# Front Squat

Modified Helen

3 rounds:

1/4mile

20 x45# KB swings

12 Pull Ups

14:45

I kept a running clock but had to go beetween track and pull up bar. No broken sets.

HOOYAH

Steve

Breaking the Stall

Racquetball

5 5 5 x120# Shoulder Press
5 5 5 x165# Power Clean
5 5 5 x195# Back Squat

5 5 5 x135# Front Squat

The shoulder press was much easier than it was last time. I don't know if I got too little sleep or what, but this time it was worlds easier. With the power clean and back squat the reps were a lot faster than last time. Front squat was low weight and I am going to increase reps to help assist the back squat.

HOOYAH
Steve

This week so far

Monday:

First set 225# Back Squat fail 

5 5 5 x175# Back Squat

4 3 3 x120# Shoulder Press

5 5 4 x150# Power Clean

5 5 5 x135# Front Squat

5 5 5 x95# Thrusters

5 5 5 x95# Hang Clean

Tuesday:

Rest

Today:

In the pool in the morning, continuous sets of 15yd underwater swim and 5 burpees.

Gym:

5 5 5 x185# Back Squat

5 5 5 x165# Bench Press

5 x235# Deadlift

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

HOOYAH

Steve

Jonah

Jonah came back from hamilton for a bit so I went to the JCC with him today.

5 x135# front squat

5 x135# front squat

5 x155# front squat

5 x155# front squat

3 rounds:

Russian twists (R1: 6#, R2: 15#, R3: #18)

1min plank

50 Flutter Kicks

25 Partner Leg Throws

50 partner medicine ball sit ups

HOOYAH

Steve

Swim/Abs

10x50yd CSS

10x25yd unerwater

5 5 5x95# Front Squat

50 50 50 Sit Ups

50 100 Flutter Kicks

4 Games Racquetball  

HOOYAH

Steve

Handball

Handball: 30min

Front Squat (from ground. Clean to shoulders):
5x#95
5x#115
5x#135
3x#145

DB Bench press
10x#35
10x#45
10x#50
8x#55
10x#60
6x#70

Drills and Skills: Double unders
I got a set of 7 in a row

Dips:
10
10
10
19
10

Tonight I had conditioning camp. It is a pre season training camp with our soccer team that last 2 hours. It is mostly running, bear crawls, abs, jump rope, ploy, and ladders. There is very little actual work with the soccer ball and it leaves me utterly exhausted. 

HOOYAH
Steve

Chipper

Yesterday 1 gallon of milk.

Today
 1x5x155# Deadlift

 10 burpees
20 front squat 45#
30 SDHP 45#
40 box jump 30"
50 back extensions
40 box jumps 30"
30 SDHP 45#
20 front squat 45#
10 burpees

 Time: 21:00
 Some pull ups afterward for some fun.

 HOOYAH
Steve

Power, Metcon, Form, and USNA

Yesterday finished with 2/3gal of milk total. So far 2 gallons total over three days.

Today:
1x5x145# deadlift 

5x5x140# back squat

then:

3rft
5 Front squat 65#
18 Strict pull-ups
5 Deadlift 115#
18 Toes-to-bar
5 Push press 65#
18 Push-ups

Time: 22:00

I'm not used to doing front squat and push press so I tried them for form. I  also started really slow on the toes to bar but after the second set I really got the hang of it.

Last night I had a really in-depth conversation about the Naval Academy with my stepdad. I don't know if I have mentioned it yet but my dad and stepmom are ok with me going to the Naval Academy, but my stepdad and mom are not. Because my mom overreacts every time I mention the Academy I thought it would be better to mention to my stepdad first that I am going to start contacting my Blue and Gold Officer. We had a long conversation about motives, drawbacks, and opportunities. Eventually I think I was able to make him see how I do have a great interest in going there and that it would be a great match for me.

One step in the right direction!
Oh and my BGO is my stepgrandad's friend.
Small world!

HOOYAH
Steve