Day 29
Session 1
5 x 5 back squat at 75% (265)
5 x 5 front squat at 75% (235)
4 x 8 stiff legged dead lifts at 225
4 x 8 push press at 375

Session 2
King Kong
3 rounds of:
1 x dead lift at 455
2 x muscle up
3 x squat clean at 250
4 x strict handstand pushups
Time was 6:24

http://sixowned.com/550/

Day 26
Session 1
5,5,3,3,1,1 cleans at 75%, 80%, and 85% which were 210, 225, and 240.
Then did about 20 minutes of mobility.

Session 2
For time: 1k row, 50 thrusters with just the 45 pound bar, and 15 handstand pushups for 2 rounds. Time was 21:55.

http://sixowned.com/543/

Day 25
Session 1
5 x 5 deadlift at 70% max which was 335. Rest time was around 90 seconds.
5 x 5 back squat at 70% max which was 250. Rest time was around 90 seconds.
GHD 4 x 8 with a 50 pound sandbag.
1 legged squats 4 x 10 each leg.
4 x 8 leg press at 375.

Session 2
For time: 40 GHD situps, 20 yard farmer carry, 40 box jumps, 400 meter run.
30 GHD situps with 12 pound med ball, farmer carry, 30 box jumps, run.
20 GHD situps with 20 pound med ball, farmer carry, 20 box jumps, run.
Time was 20:15

http://sixowned.com/541/

Day 22
Session 1
5, 5, 3, 3, 1, 1 hang snatches. I hit 155 for 5s, 175 for 3s, and my singles were 195, and 205.
weighted pull-ups 5 sets of 5 with 45 pounds.

Session 2
5, 5, 3, 3, 1, 1 Jerks. I hit 195 for 5, 215 for 5, 245 for 3s, 265 and 270 for singles.
3 sets of cleans at pretty light weight.

http://sixowned.com/534/

Day 21
Session 1
Worked up to a heavy dead lift by 3’s. Main hits were 385, 405, and 415. lastly was a single at 435.
Back squats at 245 for 10, 8, 6, 6.
GHD with 50 sandbag 4 sets of 6-8

Session 2
Open workout 14.1
12 minute AMRAP of 30 double unders and 15 snatches at 75 pounds. I hit 245. Still struggling with DU.

http://sixowned.com/532/

Day 17
I decided to take a few days to relax. I know it only shows I’m on day 16 but in truth I didn’t start blogging anything until just recently. I’m actually more like on day 56 of mostly two a days so it was time for some rest.

Only session
Rolled out and stretched

Day 18
5 x 5 deadlift at 245
5 x 5 back squat at 225
Single leg bend overs with a kettle bell 6 each leg

Day 19
5 x 5 bench press at 205
5 x 5 overhead press at 145
3k row in 11:26

Day 20
Muscle up practice. rolled out and stretched.

http://sixowned.com/530/