Lower right back's been hurting, so I tried to do more reps at a lower weight.

Squat 3x10 at 95, 105, 115. Worked on form.

Press 3x5 at 60.

EMOM for 8 minutes. Sprint 80 yards (backyard length four times)

My back was busted the next day! I need to take a break from weights for now :(

On the minute

Sprint 110 yards on the minute for 9 minutes. 

Amateur
Deadlift 5 RM (add 10 lbs to last workout). SKIPPED. Back is still hurting.
Supine Ring Pull ups 3 x max reps. 3 x 9 reps.

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout). 102.5
Strict Chin Ups 3 x max reps. 5, 5, 8 with the blue band.

"Sindy"

As many rounds as possible in 8 minutes of:

5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today's SWOD

Maybe finished 5 rounds?

Amateur
Squat 3x5 (add 5 lbs to the last workout). 175. Proud of that weight! It was hard!


Supposed to do the stuff below, but I rant out of time!

Bench 3x5 (add 2.5 lbs to last workout). 87.5
Tabata row for two rounds (8 minutes)

Amateur
Deadlift 5 RM (add 10 lbs). Reset to 155.
Strict Pull Ups 3 x max reps. 3x10 reps with 30lb help

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Jerks
3 Good Mornings

*Move up each, set to the heaviest set possible
*Rest 2-3 minutes between rounds

MODIFICATIONS I made: did deadlift instead of clean pull and I did one chin up hold instead of the 3 good mornings. Didn't do the good mornings because my lower right back has been hurting for like three weeks (pulled muscle?). Only got in three rounds at 85, 90, 95.

Amateur
Press 3x5 (add 2.5 lbs). Supposed to do 60, but miscounted and did 65.

Complete 6 rounds:

3 Squats (add 2.5 lbs to last thursday's 3x5 Squat) at 170
5 Box Jumps 32"

Did 50 air squats after