Modified Gym Jones workout...

20 OH squats 45#
Bear crawl 40m
20 Pullups (strict)
30 Low box FSQ 75#
Bear crawl 40m
15 Pullups
40 Low box BSQ 95#
Bear crawl 40m
10 Pullups
50 Low Box BW Squats
Bear crawl 40m
5 pullups

3 rounds:

2min. jump rope
12+12 SLRDL (16kg. KB)
12 Roller Coasters
20 Mountain Climbers (each leg)

Cable Rotations + HLR (12+12+12) x 3 sets

L-Pullups x 10
HSPU x 10
Low Box Pistols x 10ea.

2 rounds x 2min. between

Chins x 15 (broken 12-3/10-3-2)
Pseudo PLanche Pushups x 15 (feet elev on low box)
Russian Leans x 15

2 rounds x 2min. between

Tabletop Rows x 30
Pushups x 30
Back Extensions to Y-raise x 30 (20-10 broken)

1 round only

Comments: only got 4 hours of sleep the night before. Performed ok but needed a lot more rest between sets, felt a bit winded.

Saturday...vibram run 9 miles from house to bridgeway in sausalito 1:45

Monday...
OH Behind Neck Press + OH Box Squat (12") 45x5/65x5/95x5x3
Bench Press (bottom position) 95x5/135x5/185x5x3
Sumo Deadlift 185x5/225x5x3

Wednesday-Stadium workout 1hr @ Kezar...stair sprints, bear crawls down stairs, crab walks, inchworms. 4 rounds of 6 clap pushups to bleacher OH plank + 12 alt jump lunges. 1 rounds of stair sprints all the way around the stadium.

Today...

3 rounds:

1min. Jump rope
20alt Renegade rows (45# DBs)
20 Pushups
20alt swing woodchop to rev. lunge (45#)

20 tabletop rows
30 pushups
40 roman chair leg raises
50 alt. bw lunges

3min. rest

20 assisted pullups (-50)
30 pushups
40 supine straight leg rotations
50 hero's squats

3min. rest

20 tabletop rows
30 pushups
40 wheel rollouts (20+20)
50 Cossack squats

3min. rest

20 gibbon tabletop rows (alt)
30 pushups
40 lying leg raises
50 alt bw lunges


comments: kept it pretty light...feeling about 70% from the weekend.

Barefoot run yesterday 8.2 miles around the embarcadero and through the marina.

Today...

6 rounds:
-5 pullups
-10 L-sit leg raises
-15 pushups (narrow)
-20 BW box squats (low box)