Today was a BEAUTIFUL day! I was able to get some tanning in after my conditioning session…. it was amazing to be outside in the parking lot, sweating my ass off, with the sun beating down on me…. especially since it’s been 50 degrees around here in the crazy Midwest!

Power Clean: 75% 5 sets x 3 reps

Push Jerk: 65% (of split) 5 sets x 3 reps

Overhead Squat: 75% 5 sets x 3 reps

Typically I hate wods with lots of running, because if you know me, you know that I despise running. I also hate bodyweight wods, because I find them boring and basically anything that doesn’t involve a heavy barbell movement, to me, is a total snooze fest. But I decided that I’d do today’s wod.


400m Run holding 20# medicine ball

25 strict pullups

25 box jump overs

25 knees to elbows

25 goblet squats holding 45# KB

~960m run holding 20# medicine ball

25 pullups

25 box jumps

25 situps

25 air squats

Then I went home, killed some lunch and more coffee… and then some more conditioning work!!! THE OUTSIDE FUN!!!!

I have no idea how many sets I did, about 7-8 maybe? I don’t know, I was outside for about 45 minutes with the prowler.

45 MINUTE “AMRAP” (Not really an amrap though, because I took my time in between sets) 



3 Reps of the Bear Complex (135/95) – [1 clean + 1 Push Press + 1 Back Squat + 1 Push press]

25m Sled drag (I added 200 pounds to the prowler)

25m Prowler push (same prowler used for sled drags… just push it back to where you started)


Pain face.



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