“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” ― Winston Churchill


I. Strength:

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

Completed: at 65lbs., 85lbs., 105lbs., 125lbs., 145lbs.

2) Front Squats: 7×2 – heaviest possible, rest 60 seconds.

Completed: working form at 85lbs.

 II. Conditioning:

9 Muscle-Ups
9 Power Snatches 135/95#
7 Muscle-Ups
7 Power Snatches 135/95#
5 Muscle-Ups
5 Power Snatches

Completed: in 6:05. Snatch at 65lbs., scaled Muscle ups to double the amount of pull ups and pushups, so 18 of each, then 14, then 10.

Today is a quiet day for me. Not much to say. Home and in bed reading by 8:15.

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