Seated Row: 10x (140,160,180,200)

Triceps Pull Down (narrow & wide grips): 10x (120,140,160,180)

Bench Press: 5x +light chains (45, 95), 2x +light & heavy chains (95,135, 155 [x8])

Dead Lift (blocks): 3x (245,335,385), 1x (425,475,495)

Overhead Press: 3x (95, 145), 3x3 (175)

“Grace” (Crossfit wod)

30x (135#) ground to overhead for time = 3:14*

*new PR (previous time was 3:49 last December)

5/29

Triceps Pull Down Wide & Narrow grip: 3x10 (120)

Bench Press: 5x (135, 185, 225), 1x (275,285,305*), 10x (225), 5x (225)

Upright Press (dumb bells): 8x (60,70,80)

Triceps Pulls (behind head): 10x (65,75,85,95)

Seated Rows: 3x10 (150)

Triceps Pull Downs: 10x (150,130,110,90,70,50,30)

*new BP PR!

5/30

Power Cleans: 2x (115,165,205), 1x (215,225*)

Power Cleans & Overhead Press: 5x5 (135)

*new PC PR!

Triceps Pull Down (narrow & wide grip): 3x10 (100)

Seated Rows: 10x (140,160,180,200)

Face Pulls: 10x (80,100,120)

Back Squat: 4x (135), 3x (225), 2x (315), 1x (370,415,435,455,465,485*,505*)

*new BS PR’s!!

NBS Fitness

Back Squats for speed [w/orange band]: 5x (145, 195, 235), 8x2 (285)
Dead Lift [w/132# of chains]: 245, 295, 335, 385

Wolf River Crossfit

Squat Snatch: 2x (75,95,154,135,145), 1x (155,170*)
Overhead Press: 5x (75,115,145,165), 1x (185), 4x10 (115)

*new PR!

This is the first time I’ve done snatch since 4/13/12.

NBS Fitness

Overhead Press: 5x10 (95)
Triceps Pull Down: 10x (80,100,120,140)
Seated Rows: 10x (120,140,160,180,200)
Bench Press: 5x (135,185), 3x (225), 1x (245,265,275)
*pain in right elbow, so stopped lifting

NBS Fitness

Back Squats: 3x (145, 235), 1x (325,375,415,435,455,465,485) No wraps!
Dead Lifts: 8x2 for speed (275)

New personal record for squat is now 485!

NBS Fitness

Seated Rows: 3x10 (140)
Lat Pull Downs (wide grip): 4x25 (100)
Lat Pull Downs (narrow grip): 2x15 (100), 2x10 (100)
Rows: 10x (60,70,80)
Biceps Curls: 3x10 (25)
Hammer Curls: 3x10 (25)
Triceps Pull: 3x10 (70,80,90)
Bench Press: 2x5 (135), 3x [w/orange band] (135,185,185,185,185)
Bench Press: 3 board 5x (225, 275), triceps death [multi board] 3x (225)
Triceps Pull Downs (orange band): x100