Brentwood Ross Guys: remember these? Early August mornings followed by late afternoons. I remember being so sore. Much like today. My thighs are killing me from last night’s Ryan’s ad lib. This morning I did six sets of pull-ups followed by push-up position donkey kick into horizontal jumping jacks. At least I got sweaty, a little.

Tyler and I joined Ryan for a late afternoon workout. We did Ryan’s ad lib for today.
7 sets x 5 reps
Bench Press
Bar
95
135
185
185
205
225
245

20lb medicine ball floor cleans x 8
Max dips
5 super sets

7×7 Deadlifts
105
135
185
185
205
205
225

Max pull-ups
Max push-ups

How did it get this bad? Well, at least I made it through.

Tabita
20 secs on / 10 secs off / 8 rounds
73 push-ups
81crunch
14 pull-ups
95 squat

So bad.

Bike to gym
Max Pull-ups
Max Push-ups

Shoulder Press
5×5 for time.
95: 115: 135: 155: 95

Bike home

Pitiful.

I wanted no part of today’s WOD so I modified it to 6 pull-ups / 6 handstand push-ups / 6 dips: 3 sets for time finishing with 45lb plate farmers carry around the gym.

I really don’t like today’s WOD (probably because I can’t do it anyway) so today’s workout, for me, is:

5 sets (for time – ish)
Deadlift 150 x 8
Burpee 8
Dips 8

Cool Down 1 set of max pull ups.

I was guessing that it was roughly four weeks since I last swam. That was just before I left for my NY vacation. Out of curiosity I checked Four Square and sure enough, four weeks to the day!! In any event 1000 meters was a nightmare. I finished them in 35 minutes but I was watching water bugs passing me by. On their backstroke.

So I made up my own.
Max Pullups
24″ Box Jump x 10
5 sets

Max Dips
Squat Jumping Jacks
5 sets

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