#tiffanymitchellmull

(via https://www.youtube.com/watch?v=mo0riPfo4D8)

MONDAY: SHOULDERS 35:00 LOW INTENSITY CARDIO WARM UP: BB STRICT PRESS/ BB POCKET SNATCH  STRICT PRESS 65% X10 X18 / 75% X6 POWER SNATCH @75% X5/5/5/5 PUSH JERK 75% x5/5/5 POWER SNATCH 75% X5/5/5 SPLIT JERK 70%X1 / 85% X1/1/1 POWER CLEAN 55% X5 / 65% X5/5/5 PUSH JERK 75% X5/5/5 SINGLE SIDE LATERALS X12/12/12 PUSH PRESS @80% X8/8/8 SINGLE FRONT LATERALS X12/12/12

TUESDAY: 60:00 LOW INTENSITY CARDIO

WEDNESDAY: -WARM UP: 30:00 LOW INTENSITY CARDIO 1 ROUND X 5 REPS EA. FRONT SQUAT (55%) BACK SQUAT   (45%) OVERHEAD SQUAT (50%) HANG CLEAN (50%)-TRI-SET 3 ROUNDS EACH POCKET SNATCH (75%) X5 FRONT SQUAT (60%) X5 POCKET CLEAN (50%) X10-TRI-SET: 3 ROUNDS EACH BACK SQUAT (50%) X5 POCKET SNATCH (60%) X8 OVERHEAD SQUAT (75%) X5

THURSDAY: BACK 15:00 LOW INTENSITY CARDIO WIDE GRIP PULLDOWN X15/12/10/10 CLOSE PULLDOWN X10/10/10/10 HAMMER BENT OVER ROWS X12/10/10/10 SEATED CLOSE ROW X15/12/10/8 SEATED SINGLE ROW X12/10/10/10 GHD REVERSE WITH LATERAL RAISES X8/8/8/8

FRIDAY: QUADS 20:00 LIGHT CARDIO 4 ROUNDS: 15 OVERHEAD WALKING LUNGES 55# 8 OVERHEAD SQUATS 55# 2:00 REST BETWEEN EACH ROUND 4 ROUNDS: 10 FRONT RACK WALKING LUNGES 75# 5 FRONT SQUATS 75#

77 degrees out today!! Definately a beach workout kind of day!! My favorite reason for pit-stopping in Florida! 

Straight to the gym this morning after my amazing indulgence at the BBQ yesterday:) I added an additional 25 Burpees today on the RX'd 150 Burpee Challenge (day #6). Felt a little sluggish and heavy, but knocked them all out of course ;)  WOD: 7 RFT 25 BURPEES 5 OHS 10 AIR SQUATS TOTAL TIME: 21:20