3x10 Shoulder Dislocate

3x10 Front Raise - 2x25
3x10 Lateral Raise - 2x25
3x10 Reverse Fly - 2x5? - didn't do these

Work to Heavy Bench - 275

5x2 BP - 245

then,

10x10 Seated DB Press @ 2x60# - I used 40's except for sets 6 and 8 - used 50, and 45

Then - 3 rounds - 10 KB 1 arm swings with each arm @ 35#
1 big ass tire flip - ~300lbs
10 GHD situps

Then 2 rounds of conditioning rope - 30s on, ~1 minute in between

5x3 Front Squat @ 80% - 235

50 Pullups done in sets of 5 - 5 sets overhand, 5 sets underhand alternating

2000m Row - 7:24

25 Pull Ups on neutral Grip

No rings available to do the 75 strict dead hang no kip pull ups required of me. Fell 50 short of the total day's work allocation. Not entirely sure that more would have been beneficial. I feel more sore than I have in a really, really long time. (Especially low back from the deadlifts)

Thursday- 131024
Skill: 15 min skill practice, athlete choice

HSPU

Conditioning: 15 min AMRAP
Row 250m
15 T2B
15 HR Pushups

HLR instead of T2B

Strength skill: back squat 5reps/45lbs; 3reps/75lbs; 1rep/90lbs
WOD
30 air squat
15 alternating one arm snatches/ 20lbs
10 hand stand push ups/ HSPU

A.
3x Max Pull Ups or weighted pull ups (5,5,5) if able - green & red band 5 5 4

B.
3 Rounds
15 Sec Max Effort (R) Arm KB Snatch 25 lb KB
45 sec Rest
15 Sec Max Effort (L) Arm KB Snatch
45 sec Rest
15 Sec Max Effort (R) Arm KB Thruster
45 sec Rest
15 Sec Max Effort (L) Arm KB Thruster
45 sec Rest

80 reps

Warm Up

6 x 30m Shuttle
(75%, 80%, 85%, 90%, 95%, 100%)

Then

2 Rounds
10 Air Squats
10 PVC Halos
10 PVC Pass Throughs
10 PVC Good Mornings
5 T,Y,I And W

Mobility

Sore Areas

Skill

“Goat Time”

WOD

30 Atomic Push Ups
30 Pull-ups
30 Deadlifts (95, 65#)
30 Man On Fire Burpees
30 Jerks (95, 65#)
30 Box Jumps (24, 20")

Skill
4x5 OHS with PVC
5sec down and 5sec up

Team WOD
1000m row
400m run
4 rope climbs
100 lunges
100 wall balls (20/14)
5 rope climbs - teammate holds med ball
400m run with med ball
1000m row - teammate holds med ball

25:47. RX

RFT
Cindy x3
15 Power Cleans
Cindy x3
10 Power Cleans
Cindy x3
5 Power Cleans

---

My last Cindy round I had to modify the push-ups
My last 5 power cleans looked like shit - had to clean/squat for the last 2 to keep my form

10 HSPU
1 Hang Power Clean 135 lbs
9 HSPU
2 HPC
8 HSPU (4,4)
3 HPC
7 HSPU (4,3)
4 HPC
6 HSPU (3,3)
5 HPC (3,2)
5 HSPU
6 HPC (4,2)
4 HSPU
7 HPC (3,3,1)
3 HSPU
8 HPC (3,3,2)
2 HSPU
9 HPC (3,3,2,1)
1 HSPU
10 HPC (5x2)

Not too much warm up for this one. I did stretch some at the end and felt better post WOD than starting.
This was a lot tougher than I thought. I was also pretty tired and wiped physically. I felt a lot better and glad for doing the WOD, but I was tired. Didn't have a ton of zip and energy.
I should have wrapped my thumbs as they were pretty beat up. I was really trying to focus on really poping my hips and exploding with the hips. I wanted to really jump the weight up. NO ARMS
Good form overall.
HSPUs got pretty challenging as well early on, starting the round of 7 already. I did kip a little bit, but also did most strict as well.

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
7x20m Sprinting Drill + 20m Strides (high kneesx2, walking skipsx2, straight-leg boundsx2, skipsx1)
2x30m Alternating-Leg Bounds
2x30m 3xLeft-Leg Bounds + 1xRight-Leg Bound
2x30m Alternating-Leg Bounds
3x7 Hurdles Drill (Alternating-Leg Skipping)
5x7 Hurdles Double-Leg Jumps
Some Gymnastics(Handstands, 10 BW Ring Dips - 3x5 Ring Dips 10kg)
Static Stretching (Cooldown)