Tempo squats 5x2 (2-2-x)
75-75-75-85-85
Too easy.

Row 1k
50 box jumps
6:18

First off the rower, second to last off the boxes :(.

DL Annie

DL x 3
225-245-265-286-300F

Annie 8:51rx

Week 3

Sprint-8 on rower (8): 3116
Pushups: 10-12-8-8-16
Pullups: 5-4-3-2-1
Plank: 1:45

New home, new routine

Sprint-8 on rower (8): 3247
Pushups: 15-15-13-10-10
Plank: 1:30

W1w1w1

Squat 140x5, 150x5, 157x10 (p=209)

5 rounds:
10 Front Squat 65#
10 KB Swing 2p
7:05

Backsquat 5-3-1+
124-142-157x5

AMRAP in 15
10 Backsquat 115
10 KB swing 1.5
10 burpees

4 rounds 10 swings

Amrap bear

AMRAP in 15
20 Deadlift
15 Hang Power Clean
10 Front Squat
5 jerks
All at 95

3 rounds 15 HPC

Press 5-3-1+
78-88-98x8 (p=124)

AMRAP in 15
7 push-press 115
12 C2B pullup
5 + 4pp

Cindy

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 + 13 squats RX (PR)

This is a slight PR, and only 2 reps shy of the 15 rounds that has, apparently, eluded me for years (I thought I had a 15-round Cindy, but if I do I never wrote it down).

Knee still hurt for the first half, then warmed up and stopped bothering me. But my back has been hurting all day since the workout, which is troubling.

Fight Gone Bad!

Been a long time since we've done this one.

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	29	20	15	64
SDHP	25	16	16	57
Box Jump	25	20	17	62
Push Press	18	15	15	48
Row	20	18	18	56
TOTAL	117	89	81	287

287RX (pr!)

For some reason, I thought my PR on this was 286, but I can't find any record of that, which means this is a 12-point PR. Hey, that's better than the 1 point I thought it was.

I'm not going to break 300 until I get stronger overhead and can get my push-presses up more in line with the other movements - and I should be able to do better on the box jump, too.

Clean practice

Complex: 1 squat clean, 1 front squat, 2 push-jerks

2-2-2-2-2-2-2-2-2

75-75-85-85-95-95-105-105-115

Hot fun in the summertime

It's summer at long last - months after it started for the rest of the country. Today got into the 90's, and for whatever reason, I was craving a scorcher workout in the sun - like we did last summer in games training. So I took off work a little earlier and headed to GWPC to catch up with this metcon in the blazing sun:

Run 400 Meters
21 Press 95/65
Run 400 Meters
21 Push-Press 95/65
Run 400 Meters
21 Push-Jerk 95/65

14:40 RX

It was HOT, but it felt good. The first round along took nearly 8 minutes, and was a basic strength workout - 95 pounds is a lot for me to press. The next two rounds got more metconny, and my throat and lungs were burning by the end. Max put a 15 minute limit on this one when CFEB did it a few days ago, and it was nice to know that I got in under the wire.

Fail

I totally blew this workout - chose a weight that was too high, and failed to notice that it specified squat cleans - so I did power cleans. My back hurt in a bad way afterwards - I was just stubborn and irresponsible.

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

A: 255
B: 4 @ 200
C: 21-something (DNF) @ 125

The cleans were TERRIBLE. Just had a really hard time getting under the bar. Whatever technique gains I've made in this lift appear to have evaporated - really need to practice more popping and dropping.

Snatch practice

2-2-2-2-2-2-2-2-2-2-2-2 of the complex: 1 Squat Snatch, 1 Overhead Squat @ 50% of 1RM

Did all twelve sets at 65#. Took forever.

How high?

A: Max height Box Jump

B: 3 rounds:
Run 400 meters
21 Burpee
12 KTE (Or GHD sit-ups)

A: 35"
B: 13:54, subbed 95# Good Mornings for the KTEs (protecting my ab)

My hamstrings were sore from this one for days.