DL 1.5 BW (205 lbs)
Bench Press BW (135 lbs)
Cleans .75 BW (Full Squat Cleans) (100 lbs)
This was the first time I did Linda doing full squat cleans not hang power cleans
MUCH harder
I was floored after this one. I went out kind of slow and steady, but this one caught up to me faster than I would have thought.
I did all DL and Bench sets unbroken.
Cleans I did like this:
10 (4,4,2), 9 (4,3,2), 8 (3,3,2), 7 (3,2,2), 6 (4,2), 5 (3,2), 4 all unbroken from here on down.
Funny I was actually cramping and tight in my calves.
GREAT workout and I was prretty zapped after this. I stretched for a while, went home and tried to relax, eat a good dinner, shower and relax. Woke up early and did some scrapping of the closet.

Warm uP drill:

3 rounds:
20 - hand stand -shoulder taps
10 - toes2bar
5 - strict ring dips

800m run
50 wall balls
40 sit ups
30 push ups
20 chest2bar
10 kettlebell swings
250m row

Strength
10min to build to heavy PP from ground

110 (PR). Almost got 115. May have been able to get it if I had more time.

WOD
3 rounds
Against a 5min clock
Run 600m
Then AMRAP
10 PP (115/75)
10 Pull-ups
Rest 3 min

RX. 5+1

WOD # 1 for the CFSC Challenge- Email me the results of both WOD’s, and both % from the Bod Pod. Second WOD is 4/10.

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45# (Need to get consecutives)

30 Pull ups. (Ring pulls)

Then, with time remaining in class- Practice something you suck at!

"
A. Strict HSPU practice 10 min 3x2 (10 rep mastery template)
-felt good.

B. BTK Jerk - singles
-185,215,215,225,235. stopped. no energy or explosiveness today.

C. 5rds of 7 sets
Bear Complex
-40kg (88), 50kg (110) , 52.2kg (115), 60kg (132#)
-pressing portion of complex was the most difficult. really like the front and back pressing combo.

D. single arm kb farmer's carry
-90#. down and back. love these.

-not sure if yesterdays running took it out of me, but might want to think about switching Friday's slow lifts - squat/dl to Thurs, and more explosive stuff Friday.

I read this short WOD, that had a nice mix and I hadn't done any of these movements in a while so I was beat up and sore and it seemed like a good idea to concentrate on a little diversity and more gymnastics based movements.
MU: 5-4-3-2-1
Pistols: 20-18-16-14-12
HSPU: 5-4-3-2-1

This was short - I did this in about 7:10
The pistols is where all the time was... everything else was unbroken. I was thinking of doing double this WOD so 10-8-6-4-2 (next time)

A few minutes after the WOD I did another couplet of:
5 rounds increasing in weight each round of:
10 KB Swings (30,37,45,50,55 lbs)
10 Box jumps 24") - IMMEDIATELY after the KB Swings.
Felt good. I went home after stretching and did some home stuff, showered and tried to get ready by getting paint samles, etc. for the weekend.
Still kind of beat up and sore. My body needs a really long nights sleep and a a day off. This weekend will be nice.

21 Thrusters 95#
21 Bar facing burpees
18 Thrusters 95#
18 Bar facing burpees
15 Thrusters 95#
15 Bar facing burpees
12 Thrusters 95#
12 Bar facing burpees
9 Thrusters 95#
9 Bar facing burpees
6 Thrusters 95#
6 Bar facing burpees
3 Thrusters 95#
3 Bar facing burpees
21 Thrusters 95#
21 Bar facing burpees

23 Deadlifts 155#
23 Handstand push-ups
23 Back squats 155# (from the floor)
23 Burpees
23 Ground to overhead 155#

Pre-WOD
• 1 mile run

WOD - 3 rounds (21,15,9)
• Thrusters - 90 lbs
• Pull-ups

Post-WOD
• 100 sit-ups
• 1 mile run

10rds
3 Deadlift 315#
5 burpee box jump
100m sprint
1min rest