CALENTAMIENTO
WOD: Strength Day
4-3-2-1-1-1-1 (Barra Azul)
Dead Lift (20kg,25kg,30kg,35kg,35kg,35kg,35kg)
Back Squat (10kg,15kg,20kg,25kg,30kg,35kg,35kg)
Snatch Balance (5kg,5kg,5kg,10kg,10kg,10kg,10kg)
Push Up (5kg,10kg,15kg,20kg,20kg,20kg,20kg)

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

I did this as almost EMOM - I probably took more time than that between rounds but wanted to focus on more technique and less about conditioning.
This was supposed to be 80% of 1 RM, but I used a little more. I have only done 175 for C&J so my weight of 145 was a little over the 80%, but I"m certain I could do 185 at this point. and 80% of 185 would give me 148 to use.
I started to do 1 Clean (squat clean), 1 FS, and then 2 jerks.
After the first round I switched to 2 Cleans and 2 Jerks.
After about the 7th minute, I switched to doing split jerks. I was off on my timing and not so rock solid on my jerks. Also I was not as explosive on the dip and drive. When I switched to the split jerks, all the jerks were much better.

I did use the wrist wraps and some chaulk but that was it.
I woke up and got out of the house a little late, so I warmed up quicker than normal and kind of rushed the entire workout today. Still a good workout overall. I hadn't done cleans in a while and they felt good overall. I think my shoulders are little oveworked with the KB WOD a couple nights ago and this this morning.

Strength- Dynamic Bench

1) Floor Press- 9×3@ 50% bar + ~25% chain @ 55 bar + 30 chain
3 sets each of wide, regular, close grip

2a) Strict Pull-Ups- 3×8-10 (8 reps blue)
2b) Strict Press- 3×8-10 (8 reps @ 45)

Met-Con

10 KB Snatches (R) (53/35) @ 26
10 KB Snatches (L)
10 Box Jumps (24/20) @ 20in
-10 min AMRAP-

4 Rounds + 23 Reps

back still sore, very empty stomach

A.
BTK jerk every 90s
x3 for 3 min - 135,155,165
x2 for 3 min - 175,185,195
x1 for 3 min- 215,225,245
-all felt good. excited for the next couple of weeks

B.
5 rds:
3 rope ascents
12 ttb
15 wall balls
rest (heart rate return 130-140bpm
rd1: 1:42. avg hr 158
rest: 3:13
rd2: 1:44. avg hr 148
rest: 3:06
rd3: 1:48. avg 153
rest: 3:35
rd4: 1:46. avg 152
rest: 3:41
rd5: 2:05 avg 149
- max hr was somewhere 162-168 depending on rd.
- limiter was muscular endurance on ttb & grip
- hr was below 130 within a minute, but had to wait longer for muscle recovery before beginning next set. hr rate was down near 110 before starting each new rd.
- 1st 2 rds + last were ttb then wb. rds3/4 were wb then ttb.
- rds 2-4 lost kip for last 3-5 reps but next dropped from bar. last rd 5-3-1s.

C.  3 sets single arm kb farmer's carry (90#). Down and back each hand.
- new favorite.

Track & Field
3 Laps of the large Infield + Dynamic Stretching
6xHigh Jump Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
Fosbury Flop up to 1.50m (fails at 1.60m)
Pole Vault Takeoffs (12-steps)
4x150m Runs at 70% (Walk back as rest)
1 Lap of the Infield + Static Stretching

Fight Gone Bad Style
3 Rounds
Pull-ups
Push-ups
Wall Balls
Sit-ups
Rowing
*1:00 AMRAP all exercises with 1:00 rest in between rounds

All Rx to use 70 lbs, but I used 50 lbs for all but I used 45 lbs for OHS (I used dumbells)
21 TGU Rt Arm (50 lbs) 6,5,5,3,2
50 KB Swings (50 lbs) 20,16,14
21 OHS Left Arm (45 lbs) 3 sets of 7
50 KB Swings (50 lbs) 22,15,13
21 OHS Rt Arm (45lbs) 3 sets of 7
50 KB Swings (50 lbs) 20,17,13
21 TGU Left Arm (50 lbs) - I did this as 7 sets of 3 reps. I was kind of imploding at this point. Legs were getting tired and shoulder was tired as well.

150 KB Swings
42 TGU (for both hands combined)
42 OHS (for both hands combined)

Swings felt really good overall and this was a great WOD. This works it all and my shoulders and legs were nice and smoked as was my body from a long hard WOD.

CALENTAMIENTO
WOD: Strength Day
4-3-2-1-1-1-1 (Barra azul)
Squat Clean (10kg,15kg,20kg,20kg,20kg,20kg,20kg)
Split jerk (10kg, 15kg, 20kg, 25kg, 25kg, 25kg)
6-4-2-1-2-4-6
Pull Up (goma fina, goma fina, sin goma, sin goma, sin goma, goma fina, goma fina)
10’ Row (2000m)

Strength- Max Effort Squat

1) Front Squat- 3.3.3
Warm up: 65, 75, 95
Work sets: 115, 125, 130

2a) Front Rack Step-Ups- 3×12 @ 45
2b) RDLs- 3×15 @ 55

3a) BB Roll-Outs- 3×10
3b) BB Side Bends- 3×20

Back still sore