Strength:
3-3-3-3-3 front squat

165-195-215-235(2) -235(1)

Metcon:
5 rounds for time:

• 7 squat cleans (135lbs)
• 9 push ups
• 12 pull ups

Notes: Last front squat day (20120320) I got 245 for 2 reps. Just felt heavy today...

Today's metcon I just felt sluggish and unmotivated. I just felt like I had no "go". No idea why, I had 3 days off and plenty of rest, no excuses. Just not a good workout.

Day 1
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
7-5-5 -> 85.0 kg
17

Bench Press 5 sets x 5 reps
7-7-6 -> 75.0 kg
20

Deadlift 1 set x 5 reps
6 -> 115.0 kg

Day 3
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 70.0 kg

Bench Press 3 sets x 5 reps
5-5-5 -> 42.5 kg

Deadlift 1 set x 5 reps
5- -> 77.5 kg

ready for +2,5kg

AMRAP 15:00

10x hand-release push-ups
15x abmat sit-ups
20x air squats

Towel Chin Ups + Strict Push Ups (elbows touching sides, palms in close):
- 3 rounds
- 10 + 10

Standing Dumbell Curls + Tricep Kick Backs (each arm):
- 16kg x 10 + 10kg x 10 (each dumbbell)
- 18kg x 10 + 10kg x 10
- 20kg x 10 + 10kg x 10
- 22kg x 9 + 10kg x 10
- 24kg x 7 + 10kg x 10

Standing Ezi Bar Curl + Wide Dumbbell Curls + Weighted DIps:
- 3 rounds
- 20kg x 10 + 10kg x 7 + 20kg x 10

Cable Tricep Push Down (with rope):
- 16kg x 10
- 21kg x 10
- 28kg x 10

Lat Pull Down Machine (palms facing down, bicep curl bar down):
- 19kg x 10
- 26kg x 10
- 21.5kg x 10

Cable Tricep Pull Down (each arm) + Cable Bicep Curl (palms facing down):
- 6.25kg x 7 + 16.25kg x 10
- 8.75kg x 7 + 21.25kg x 10
- 8.75kg x 7 + 26.25kg x 10

Body Drag Barbell Curl + Barbell Curl + Push Ups (elbows touching sides, hands close):
- 20kg x 7 + 20kg x 7 + 10
- 22.5kg x 7 + 22.5kg x 6 + 10
- 25kg x 7 + 25kg x 7 + 10
- 30kg x 7 + 30kg x 7 + 10

Barbell Curls (bottom half, top half, full) + Push Ups (elbows touching sides, hands close):
- 3 rounds, can't drop barbell untill all reps done in set
- 17.5kg x 3,3,3,2,2,2,1,1,1 + 10

Row 500m @ 2mins/500m

ME Upper
Reverse Band Bench Max 3 - worked up to 175x3
make small jumps in weight, get the sets in.

Assistance
Tricep rollbacks-60 reps @12#
Dips 3×12
Shoulder press 4×8

Metcon
3 rnds
100m prowler push w 50#
25 dueling ropes

ME Lower
Deadlift Opposite style Max 2 - work up to 235x2 sumo; not my fav but felt good
(If you pull sumo, switch to conventional)

Assistance
Front Squats 4×8 Heavy @145
Reverse Hyper 4×10
GHR Situps 4×10
Metcon
Prowler Sprints.. Add weight every trip - 10 min cap w 30 seconds rest between trips
worked from 50 to 110# adding 10#s each trip

3 RFT:
500m Row
50 Air Squats
50 Double Unders

Took 21:00 to finish. Really worked on my form for the rowing, but still only managed 1:50 as my best 500m time. I'm debating if I need to increase the tension or pace at my current tension. 50 Air Squats had to be broken up, definitely need to work on them. As for the Double Unders, I was able to string together 26 consectively in my last set.

I strained a muscle in my back yesterday with poor form on Dead Lifts, but I went into this workout with focus on this in my warm-up - came out of the workout feeling better at the end than in the beginning.

This workout was a sign of the times that my cardio needs some serious work - need to continue pushing outside my comfort zone.

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 305 lbs
1x4 325 lbs
1x2 345 lbs

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Clean and Jerk:

Practiced singles with 185lb...

2 x 10 minute strength couplets:

1)
KB/BB Front Squat & Strict Pullups ladders
1-2-3-4-5 of the couplet. Keep repeating for the 10 minute duration. This is not a conditioning AMRAP. Go for weight and focus on form.

Front Squat Weight
Round 1: 185
Round 2: 205
Round 3: 225

2)
Heavy Swings & KB/BB Push Presses - 10 minutes
2 swings, 4 swings, 6 swings, 8 swings, 10 swings
1 Push Press, 2 Push Presses, 3 push presses, 4 push presses, 5 push presses

Round 1: 88lb KB, 155lb Push Press
Round 2: 100lb KB, 165lb Push Press

• Lane of Pain sprint relay finisher 6 x 50 yd dashes