Today my group did push and I started with push press

50 percent on 55 pounds, 65 percent on 80 pounds, 70 percent on 85 pounds and 75 percent on 90 pounds

The did 3 sets of ten on incline press for 75 pounds

3 sets of ten on front shoulder fly with 15 pounds each side

3 sets of ten on overhead tricep extension on 144 pounds

Then 3 sets of ten on flat dumb bell fly on 30 pounds each side

And 3 sets of ten on tricep push downs on 168 pounds

And a 12 min cardio

Then did a 20 min amrap and did 914 reps

And two finishers of 3 sets of 30 seconds on skierg and ropes

Today my group did lower and started with deadlifts

Did 50 percent on 145 then 75 percent on 215, then 80 percent on 230 and 85 percent on 240

Then did 3 sets of ten on front squats with 360 pounds

Then 3 sets of ten on dumb bell lunges 35 each side

Then 130 pounds of 3 sets of ten of hamstring curls

Then 60 pounds on ghd extension of 3 sets of teb

Then 520 pounds on calf raise of 3 sets of ten

And a 12 min cardio

Then did a 20 min amrap and did 220 reps and 10 laps

Then a finisher of 3 sets of ten on side slam

Today my group did press

Started with bench press and did 50 percent on 75 pounds, then 75 percent on 115 pounds, then 80 percent on 125 pounds and 85 percent on 130 pounds

Then did incline chest fly and did 3 sets of ten on 30 pounds

Then 3 sets of ten on military press on 45 pounds each side

Then 3 sets of ten on shoulder fly with 20 pounds each side

Then 3 sets of ten of bicep curls with 30 pounds each side

Then 3 sets of ten of tricep dips

And did a 12 min cardio

Then did power yoga and regular yoga

Today my group did press

Started with bench press and did 50 percent on 75 pounds, then 75 percent on 115 pounds, then 80 percent on 125 pounds and 85 percent on 130 pounds

Then did incline chest fly and did 3 sets of ten on 30 pounds

Then 3 sets of ten on military press on 45 pounds each side

Then 3 sets of ten on shoulder fly with 20 pounds each side

Then 3 sets of ten of bicep curls with 30 pounds each side

Then 3 sets of ten of tricep dips

And did a 12 min cardio

Then did power yoga and regular yoga

Today my group did pull and started with cleans

50 percent on 75 pounds, 75 percent on 105, 80 percent on 115 and 85 percent on 120 pounds

Then 3 sets of ten on pullups with green band

Then 3 sets of ten on barbell curl with 55 pounds

3 sets of ten on seated row with 90 pounds

3 sets of ten on hammer curl with 25 pounds each side

Then 3 sets of ten on upright row with 144 pounds

Then for the wod we did 300 rep

Overall felt good today

Today my group did pull and started with cleans

50 percent on 75 pounds, 75 percent on 105, 80 percent on 115 and 85 percent on 120 pounds

Then 3 sets of ten on pullups with green band

Then 3 sets of ten on barbell curl with 55 pounds

3 sets of ten on seated row with 90 pounds

3 sets of ten on hammer curl with 25 pounds each side

Then 3 sets of ten on upright row with 144 pounds

Then for the wod we did 300 rep

Overall felt good today

Today my group did legs

Started off with squats and did 50 percent on 125 pounds, 75 percent on 190 pounds, 80 percent on 200 pounds, and 85 percent on 215 pounds

Then did sumo deadlifts 3 sets of ten on 135 pounds

Hamstring curls for 3 sets of ten on 130 pounds

Split squats 3 sets of ten 15 pounds each sude

Calf raises 3 sets of ten on 480 pounds and

3 sets of ten on box jumps

Then did a partner declining ladder and finished on 22:33 seconds

Over felt good today

Today my group did legs

Started off with squats and did 50 percent on 125 pounds, 75 percent on 190 pounds, 80 percent on 200 pounds, and 85 percent on 215 pounds

Then did sumo deadlifts 3 sets of ten on 135 pounds

Hamstring curls for 3 sets of ten on 130 pounds

Split squats 3 sets of ten 15 pounds each sude

Calf raises 3 sets of ten on 480 pounds and

3 sets of ten on box jumps

Then did a partner declining ladder and finished on 22:33 seconds

Over felt good today

Today my group did push and started with with push press

50 percent 65 pounds, 75 percent 105 pounds, 80 percent 110 pounds and 85 percent 115 pounds

After that I did 3 sets ten on incline press of 95 pounds

Then 3 sets of ten on flat shoulder fly on 20 pounds each side

Then 3 sets of ten on overhead tricep extensions on 144 pounds

Then 3 sets of ten on flat db fly on 35 pounds each side

Then 3 sets of ten on tricep push down on 204 pounds

Then we did a 20 min amrap and I almost got through two rounds

Then did 3 sets of 40 seconds on battle ropes

Felt good todsy

Today my group did lower

I started off with deadlifts and did 145 on 50 percent, 200 on 70 percent, 215 on 75 percent and 230 on 80 percent

Then I did front squats and did three sets of 10 on 360 pounds

Then db lunges and did three sets of ten on 30 pounds each side

And it hamstring curls and did three sets of 10 on 130 pounds

Then did GHD extensions on three sets of 10 on 50 pounds

Then dead calf raises on 450 pounds for three sets of 10

After that we did a workout of 35:12 and I felt good through it all and sweat a lot