5x5 program

5x5
Bench press 5 x 5 #145
Back squat 5 x 5 #155
Barbell row 5 x 5 #95

I decided to start out light weight, and i did my reps really slow with good form.
1:30 breaks

Isabel
30 snatches #65
2:51

First time i have ever done Isabel, kicked my butt.

Took a little break for about 1 1/2 hours.

Metcon
4 RFT
10 cleans #95
10 pop up push ups
400m run
12:54

After this I was totally beaten. After the 2nd round I was sweating like dog, it was 95 degrees outside.

Therapy
Bike
Dynamic WU
Foam roll lats, back, quads, hams, ITB
buso ball push ups cllimbs
air squats on buso ball
internal rotations
external rotations
high w rows
low w rows
gumby cord stretches
torso twists with band
ect.


Core Circuit
30, 20, 10 for time
sit ups
mason twists
crunches
4:50  

On the core circuit i focused on form while aslo trying to get the best time possible.

1 mile walk/jog with dog

10.5 hours sleep

Notes: Good Day, ready to hit it hard again tomorrow.

HOOYAH
Drew