Monday: FS, PP, DL, HPC, Pull

AM:
Warm Up:
Barbell complex
Goblet squats
Swings

Strength:
Front Squat:
2 x 5 x 185# (focused on depth and really getting below parallel)

Push Press:
2 x 5 x 155#

Deadlift:
2 x 5 x 225# (easy, fast, deadstop)

Hanging Power Cleans:
2 x 5 x 135# (easy and fast)

Pullups:
1 x 20 (neutral grip)

Daily Report:
Notes: Wrist and shoulder flexibility is improving on the front squat. My squat is still a weakness
Reading: Ephesians 6

Tuesday: Smolov Day 10

Training: 
WOD 1: 5:00 am
Warm Up:
1000 m row
Goblet squats
Swings
Mobility

Strength:
Back Squats: (Smolov D10)
5 x 7 x 225#

Power Clean (Hang)
3 x 5 x 155#

Pullups (wide grip, deadhang)
3 x 10

Durability:
50 x situps
20-15-10 x Defranco's 45# plate core circuit
AIS Stretch/Foam Roll

Daily Report:
Notes: Did not have much motivation today so I skipped the work capacity portion. Lower back and hamstrings were a bit beat up from sprints yesterday. Squats went up fine, the last set was pretty tough though getting out of the hole. Power cleans were done from a hang and focus was on speed and explosiveness.
Body: Tired.
Body Weight: 191# post workout
Sleep: 7 hours
Reading: Joshua 16-20

Wednesday: Wendler 5-3-1

Training:
WOD 1: Afternoon
Warm Up: 
ROM Drills

Baseline: 
3 rounds:
10 x pullups
20 x pushups
30 x squats

Strength:
Bench Press: (5-3-1, W1, C2)
5 x 135#
5 x 155#
9 x 185#
5 x 185#

Work Capacity:
3 rounds AFAP:
5 x Hang Power Clean (155#)
10 x Swing (55# db)
15 x Pushups

Durability:
Defranco's 45# plate core circuit
100 x situps
Stretch

WOD 2: Evening
Endurance:
45 min run (Temperature: 2 degrees, -11 windchill)

Daily Report:
Notes: Lighter day today. Big squat days coming up on Thursday and Friday.
Body: Hamstrings are tight and pretty sore
Body Weight: 190#
Nutrition: Clean, high carb at dinner
Reading: Psalm 6-8