Front Squat- 3×5 @ 85% of your 1RM

155#

WOD:
4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups (Subbed 9 dips and 9 chest to bar)
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Time: 27:18 :(

jp

WOD: “Rollin’ on 20′s”
4 Rounds For Time:
20 barbell rollouts
20 double unders
20 toes to bar (Subbed V-Ups due to back)
20 box jumps (24″/20″)

Time: 29:54

Wow...  Back has been dicked up fora while and I haven't posted the light stuff lately.  

I did do this, but it wasn't pretty.  Back was still tender and had to take a muscle relaxer afterwards.  Double Unders and the rollouts really slowed me down.

jp

Mon to Wed

Mon
WOD:
“Light Grace”
For Time:
30 Clean and Jerks (75/55)
Rest 5 min Then….
“Light Fran”
21-15-9:
Thrusters (45/35)
Pull ups

Time for L. Grace was 2 something and 6 something for L. Fran

Tues

10!

Box Jump

Burpees

Pistol

KB Swing

Time: 16:20ish, but pistols were while hanging on to band

Wed

Run 400m

40 Hand Release Push-Ups

Run 300m, 30 HRPU

Run 200m, 20 HRPU

Run 100m, 10 HRPU

Time: 12:26

Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

jp

Tabata Stuff

Tabata
Sit-ups
V-ups
Deadlift 135#
Total Reps: 212
Vups were the worst of the lot.

jp

Fri/Sat

Friday
Triplet of
10 - 65# push press
10 - Push-ups
250m Row
ARMAP 12
Rounds: 5

Saturday

1 rep max Full Snatch: 125# - Good and felt solid.  I was happy with almost everything on this lift, especially sticking at the bottom and solid OHS.   135# - Bad.  I am sure it is a mental block.  I feel like I am getting a strong enough pull, just not dropping under the bar.  :(

Then
Isabel
30 Snatches - 135# Rx, but I dropped to 95#
Time: 3:26 -- A bit too easy given the time, I should have gone to 115#

M-W

Monday:
Odd STR programming:
1-1-1 KB Snatch (2pood)
1-1-1 Barbell Full Snatch (115?)
1-1-1 Full Clean (135?)

WoD

With a kettlebell, do 8reps of…
-Round the body both directions (see 1st video below)
-Figure 8,(see 2nd video below)
-KB Dead Lifts,
-KB Swings,
-Clean and Press(4 per side)

Tuesday:

Strength:
Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)
2 min rest btwn sets

WOD:
8min AMRAP:
8 Curtis P’s* @ 75#
8 KBS @ 2pd/
8 weighted sit-ups @ 45#
Reps was 2+2

Wednesday:

Strength:
Front Squat 7×3, then 1×3+
2 min rest between sets

WoD:

For Time
50 Wall balls
15 Front Squats @ BW (I did 95#)
50 Burpees
15 Front Squats

Time: 14:50ish

Sunday 5K Row

5K Row
Time: 21:44
Avg 500: 2:10.4

jp

Deadlift Friday

Deadlifts 3x5+
This didn't go well.  Got first set at 245, but the heavier weights just
didn't workout.

WOD
10 DL at 185
Run 400m
Rest 3 mins
Three times
Time: 12:13

jp

C&J plus Triplet

5 rounds of 2 reps
Clean and Jerk
125
1 min rest

2 rounds
1 min work, 30 seconds rest of...
Front Squat (BW was RX, I went 50%)
Ball Slam
Burpbee box jump
Count: 86

jp

Row, Push, Pull

2x500m sprints
1:43 and 1:54

Push-up and Pull-up Ladder
Rest between each step length it took to finish that step.
10 mins work
I got 9 of each.

jp

What Happen?

I'll start posting again tomorrow.  Almost two weeks from posting.

Bad jp, Bad

jp

Wednesday...

10x2 Sumo Deadlift
EMOM
Went from 185 to 225 to 245

10 min AMRAP
10 Sit-up
10 Deficit Deadlift (135)
10 Double Unders
5 reps plus 27.

DU slowed me down of course.

jp

Fri, Sat, Mon

Friday

Front Squat
5 sets of 3.  Don't remember the loading.  Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ???  12??

Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans

Then...

Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17   6/17   5/12   3/8   3/12

Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes

Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36

jp

OK!

So I need to take some down time with the calf being all icky and stuff.  I didn't work out from Thursday to Monday.  First day back I coached and did the workout afterwards...  Tuesday and Wednesday as follows...

Tuesday
Press 7x5 ended with 105
WOD
Five rounds for time of
5 Push Press at 115#
Run 200m
Time: 12:20

Wednesday
Deadlift 7x5 ended with 275#
WoD
EMOM-10
2 - 75# hang snatch (Full required)

jp

Press and mini WoD

Did Press at 85# in the following pattern.

3 reps every 30 seconds x4
3 reps every 60 seconds x4
3 reps every 90 seconds x4
It was an experiment.  I was fatigued near the end, but not horribly.

Then for time
5 rounds
5 dead hang pull-ups
5 dumbbell press at 30#
30 sit-ups
Time: 10:50

Stretch

Steam Room

jp

Wall Ball, Box Jump, Dumbbell Snatch

Did a 20 AMRAP of the triplet

10 Wall Balls #20
5 each arm of Dumbbell Snatch at 35#
10 Box Jumps at 24"
6 rounds + 20

Calf is still bothering me.  Box jumps seemed to aggravate it a lot.  Moved to step ups after first round.

jp

Kayak

Spent two hours kayaking today

jp

Elisabeth like

21-15-9
115# Cleans
Dips (half of each set were assisted)

Time: 12:19

jp

Kettlebell and Turkish Get Ups

21 Right handed KB Swings
21 Left handed KB Swings
3 Right Arm Turkish Get Ups
3 Left Arm Turkish Get Ups

Repeat above pattern for
15/2
9/1
Time: 14:16