Rest Day

5x3 Backsquat

5x3 back squat

220lbs (3 rep PR for my first set)

Rest Day

Did some handstand pushups.

Rest Day

Rest Day

Back squat + Run/Power Clean/Box Jump/Push up

Try for new 5 rep max back squat

Then
12 min AMRAP
200m run
5 power cleans, 135lbs
10 box jumps, 24"
10 pushups

Back squat- 215 (5 rep PR)

Met-con- 5 rounds (+ run but we didn't count partials)

Press + Toes-to-bar/Burpees/Wall Ball

Strength
Wendler 5/3/1: Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90% (as many reps as possible)

Work Capacity
21-15-12-9-6:
Wall Balls (20/16lb)
Toes-to-Bar
Burpees

Strength
3 at 70lbs
3 at 80lbs
9 at 90lbs

Work Capacity
10:42, lots of wall ball misses that I didn't re-rep so.. not Rxed

Rest Day

Back Squat

WOD
5x3 back squat

215lbs

Skills
Butterfly kip practice

Rest Day

Did a couple handstands against the wall and some strict pullups.

Rest Day

Back Squats + Double Unders

Find a new 5 rep max back squat
New 5 rep max- 210

Then my elbow was bothering me too much to do the workout everyone else was doing so I did yesterday's workout:

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

7:33
Calves hurt now. Only messed up 2-3 times I think.
Last time: 10:27 (4/16/11)

Rest Day

Went bowling with my company.

Press + Push Press/Jumping Lunge/Ring Dip + Toes to Bar

Skills
Double unders (in warmup) Workout

Strength
Wendler 5/3/1: Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85% (as many reps as possible)

Work Capacity
12 min AMRAP:
10 Push Press (95/65lb)
20 Jump Lunges
10 Ring Dips

Followed by…
2 min AMRAP: Toes to Bar

---

Strength-
"Working max" - 90% of 1RM (110) = 99lbs
5 @ 65lbs
5 @ 75lbs
11 @ 85lbs

Work Capacity-
7 rounds, this was hard

Toes to bar-
32 reps, this was hard as well

Skills
Double unders

Rest Day

Weird schedule with this back squat work.

5x3 Back Squat

WOD
5x3 back squat, 210lbs

Seems like it's all way more about midline stabilization than leg strength for me.

Skills
Butterfly pullups drills

Rest Day

"I've said this before, you don't get big and strong from lifting weights – you get big and strong by recovering from lifting weights." - Mark Rippetoe

Press + Push Press/Up-down/Box Steps

Strength
Press
3 @ 70% of 1 RM
3 @ 80%
3+ @ 90% (as many reps as possible)

Work Capacity
12 min AMRAP:
10 Push Press (95/65lb)
10 Up/Downs
10 Weighted Box Steps – 20″ (50/30lb)

Cash Out
Mobility: Shoulders

Strength
3 @ 80lbs
3 @ 90lbs
4 @ 100lbs

WOD
7 rounds (1 pp but we weren't counting partials)

Cash Out
Did some shoulder shit

Run/Pushups/Situps

WOD
Run 400 meters
50 Push Ups
10 Sit Ups
Run 400 meters
40 Push Ups
20 Sit Ups
Run 400 meters
30 Push Ups
30 Sit Ups
Run 400 meters
20 Push Ups
40 Sit Ups
Run 400 meters
10 Push Ups
50 Sit Ups

19:24

Skills
Double unders- PR? 154

Rest Day

Thrusters/Pullups/Run

Buy In
Skill Work: Pistols (7 minutes)

WOD
Run Little Fran, Run!
21-15-12-9-6
Thrusters (75/45)
Pull Ups
Run 200 meters

Cash Out
Mobility Work (7 minutes)

------

Skill work:
Pistols- easy
overhead PVC- less easy but do-able
overhead barbell- nope, working on it

WOD- 11:58, unbroken!

Cash out- stretched by butt
HSPU negatives on parallettes
Skin the cats
Tried a back level progression, seemes hard

Burpees + Double Unders/V-ups/Pushups/Jumping Lunges

WOD
30 burpees for time- 0:53

Then

4 rounds for time
30 double unders
15 v-ups
20 push-ups (chest to deck)
30 jumping lunges, alternating legs (each leg is 1 rep)

9:05


Skills
2 handstand pushups, felt hard

Weighed Pullups

5x5 Weighted Pullups, 35lbs

Dumbbell between the legs, simple easy indoor workout.

Rest Day

Power Cleans/Pushups/Squats + 750m Row

WOD
“The Chief”
3 min AMRAP of:
3 Power Cleans (135/95lb)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 rounds.

Cash Out
750 meter row for time

WOD-
Scaled to 125lbs :-/. 6+5+4+4+4 = 23 rounds, power cleans unbroken

Row-
2:48.8

Back Squats + Front Squat/Double Under

Strength
Back Squat
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1RM (as many reps as possible)

Work Capacity
5 Rounds for Time:
5 Front Squats (135/95)
50 Double Unders

Back squats:
155, 175, 200x9
Probably had another rep or two but I think I made the right choice.

Met-con:
6:02
Front squats were unbroken, messed up a bunch on my double unders, especially in the last set- cost me sub 6:00.

Rest Day

Shoulder Press + Push Press/Pullups/Reverse Lunges

Strength
Press
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1 RM (do as many reps as possible at 85%)

Work Capacity
10-9-8-7-6-5-4-3-2-1
Push Press (95/65)
Pull Ups
Overhead Reverse Lunge (25/15)

5 at 75lbs (I did this twice but whatever)
5 at 85lbs
6 at 95lbs
Power cleaned the bar because that's how I roll, apparently.

7:54 on the work capacity, almost unbroken. Fell off the bar with 1 pullup left in the round of 6 or 7 maybe. Pushed jerked the 95 instead of push pressing it sometimes, it helps me a lot.

Overhead Squat/Pushup/Run

WOD
21 Overhead Squats 95lbs
21 Hand-Release Pushups
Run 400 meters
15 Overhead Squats 95lbs
15 Hand-Release Pushups
Run 400 meters
9 Overhead Squats 95lbs
9 Hand-Release Pushups
Run 400 meters

10:17
Unbroken! A few months ago I would have scaled this but I was feeling brave today and I did the overhead squats unbroken (not smoothly, I struggled on the last reps of the sets of 21 and 15) but I didn't rest the bar on my back or put it down. The push-ups were rough, they're nasty after OH/S.

Skills
Strict pullups
Box jumps

Pushup/Front Squat/Weighed Pullups

WOD
6 rounds for time
9 hand release push-ups
6 front squats, 35lbs dumbbells
3 pull-ups, 35lbs dumbbell between legs

9:06
Pull-ups got hard, I went slow to avoid failing, maybe too slow but whatever. Fun little workout I could do inside. Did my push-ups with my hands lower (so my forearms are vertical in the bottom position), I think it's more efficient so I'll probably stick with it.

Skills
Handstand pushups (toes on wall)