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

Sun Swim/Mon Clean and Jerk

Sunday
Made it to the local Gym and did some swimming.
5 rounds
25 yard swim then 25 push-ups
Time: 15:00ish

Monday
Every Minute on the Minute for 15 mins do 1 Clean and Jerk - Full Squat
Cleans only.
I did 115# - Did one power clean at 14 so had a 10 burpee penalty
afterwards.

jp

Evil little AMRAP

12 min AMRAP (reps):
Ground to Overhead (95lb/65lb)
* (Either a snatch, clean and jerk or push press may be used to take the bar from the ground to overhead.)
Every minute on the minute, do 2 burpees.


54?  Rx
jp

Tuesday - Back at it

I took the three days to de-load from workouts in hope that the nagging
injuries would get better. Mixed results. Knee still pains me, but the
shoulders fill better.
Gym was closed due to auto accident so went to the TacFit.
For 20 mins on the minute, every minute do
3 deadlifts at 205#
3 boxjumps on 24"
Finished each round between 20-25 seconds. Doubling the jumps would have
gotten me to failure on a round, but I don't think that was the goal.
jp

Thurs, Fri and Sat

Thursday
Hit the spinning bike for 45 mins

Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx.  Usually finished at the 30-32 second mark.  125# may have been a better option, but the weight would have caused a miss eventually.

Sat
Row 5k @ 21:27
jp

Friday Down plus Saturday Work-out

I rested of Friday with various niggling pains.

Saturday, still had the pains, but felt better after working out.

On the minute, every minute for 20 minutes do...

5 Pull-ups, 10 Push-ups, 15 Squats
If you fail, then finish the set, rest the remainder of the minute then drop to
4 Pull-ups, 8 Push-ups, 12 Squats

If you fail, then finish the set, rest the remainder of the minute then drop to
3 Pull-ups, 6 Push-ups, 9 Squats...

I failed on round five, then again in minute 8, again on 17...

Bunch of stretching afterwards

jp