DaveBullis

Warm-Up
1.Bench Press 1x5 (40% of 1RM)
2.KB Crush Curl 1x5 (1 pood/35 lbs)
3.KB Crush Curl 1x5 (1.25 Pood/44 lbs)


5x5x5 Program
1.Military Press (4 reps of 80% of 1RM)
(3 Minute Rest Period)
2.Dips ( 3 reps 50% of RM)
(3 Minute Rest Period)
3.Deadlift (3 reps of 80% 1RM)
(3 Minute Rest Period)
4.Chin-Ups (3 reps 80% of RM)
(3 Minute Rest Period)
5.Janda Sit-Ups (5 reps)
...

5 Minute Warm-Up
1.Super Joints (Egyptian,Bridge,Good Morning,Belly Dancing 10x Each)
2.Clubbells (Cast into Mill 5x Each Side,Cast into Swipe 5x Each Side)
3.20 Push-Ups (Elbows tucked into ribs, Chin touches ground)
4.Barbell Curl 1x5 (No weight when Curling,I tried to "break the bar")
5.KB Crush Curl 1x5 (1 pood/35 lbs)

5x5x5 Program
1.Military Press (4 reps of 80% of 1RM)
2.Dips ( 4 reps 80% of RM)
3.Deadlift...

1.Military Press (4 reps of 80% of 1RM)
2.Dips ( 4 reps)
3.Deadlift (5 reps of 80% 1RM)
4.Chin-Ups (3 reps)
5.Janda Sit-Ups (5 reps)

All reps were done as "perfect" as possible , while keeping a few "reps in the bank". 3 Minute Rest Periods were used in between all sets.

I used SJ to warm up & Clubbell mills to cool down, followed by SJ.

Total Time of Workout: 24 minutes

* If anone...

12:00 pm
-3 hours of yard work

4:00 pm
A lighter version of Crossfit's "Fran"
5-5-5-5 rounds of:
- 88 pound thrusters ( 2 44lb KB's)
- Chin-Ups
* This was completed in 13:16

8:00 pm walked 2 miles

1:30pm - Complete as many rounds as possible in 15 minutes

-3 L-Sit Chin-Ups
-3 HSPU

* 8 rounds were completed