First Stew Smith workout

Didn't quite finnish because I was pressed for time today, but the whole thing still took over an hour

4 rounds

1/4 mile run

10 x95# thrusters

10 3' box jumps

20 lunges each leg

20 squats

20 half squats

Light weight shoulder workout

20 DB complex 20#

Curl, press, tricep, press, squat, burpee

Supposed to do 3 rounds but only fit in 1

5 x155# bench press (75% max)

25 Burpees

50 reverse crunches

50 double crunches

1 min plank hold

HOOYAH

Steve

Yesterday

50 thrusters 95# (5 sets of 10)

For each set do 3 3' burpee box jumps

Deck of cards where jacks are 11, queens 12, kings 13, and aces 14.

Burpees

Mountain climbers

Push ups

Crunches

107 reps each

HOOYAH

Steve

Fran

Did Fran with some friends yesterday. I got 8:45. After the squats the other day my legs were alreasy killing me and the thrusters just sucked. I did the pull ups in two sets for the 21 and the 15 and a single set for the 9.

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

Power Lifts and Fran

Shoulder Press:
3x#95
3x#115
3x#115
3x#115
3x#115
5x#115

Drills and skills:
Snatch
Clean and Jerk

Fran:
21-15-9
Thrusters #65
Pull ups
10:05

Deadlift:
5x#115
5x#165
5x#225
5x#225

Bench:
10x#125
5x#135
3x155

Incline DB Press
10x#45
10x#45
8x#50
6x#55

5x max set dips
10
7
9
10
7

100-75-50-25
4 Count Flutter Kicks
Russian Twists

Monday (7/15)

Chipper:

155# Squat clean, 15 reps

30 Toes to bar


30 Box jump, 24" box


15 Muscle-ups


40# dumbbell Push press / push jerk, 30 reps 


30 Double-unders


135# Thruster, 15 reps


30 Pull-ups


30 Burpees

40:07