WARM-UP
500m run, 15# TGU (25# taxed my wrist too much), CF Warm-up

STRENGTH
25 mins to find:
1RM Bench, still 90#, but better ROM than yesterday
1RM Weighted Pull Up, 2.5#
almost got 5#

WOD
For Time:
Run 800m
30 Air Squats
Run 400m
20 Sit Ups
Run 200m,
10 Push Ups
Run 100m
5 Pull Ups (red band)
FINISH : 9:56

tried to do the pullups unbanded but my arms were dead for just 1.

12 minute AMRAP:

14 Grasshoppers
12 Jump tucks
10 Incline push-ups
8 knees to elbow

I got through 7 complete rounds, and through the jumps on round 8

Family day at CFP.

Warmup:
500m run; flow dynamic warmup; 1 x 10 CF warmup (overhead squats, pushups, situps, supermans, pull-ups, ring dips); 3 TGUs @ 12kg

Pull-ups were difficult today. Run was pretty OK considering I have a cold. Was supposed to do 2 more TGUs each arm but ran out of time.

Strength & Skill:
25 min to find
1RM bench press (150#, PR)
max weighted pull-up (25#, PR)

Bench warmups: 10 x 45#, 5 x 75#, 5 x 95#, 2 x 125#, 1 x 135#, 1 x 145#
Did a lot better at this than I thought I would. My last bench 1RM was 140#. By my Wendler 5/3/1 stats I should be benching 143. Guess I had a little more in me. Got to ring the PR bell too. Always nice.

Never did weighted pull-ups before. Did 10# DB, then 20#, failed at 30#, went down to 25#. Almost got a 30# again, but did not.

WOD:
800m run
30 squats
400m run
20 situps
200m run
10 pushups
100m run
5 pull-ups (Rx)
Finish: 10:42

Sucked wind during the runs b/c my throat's killing me. The bodyweight movements were a breeze. Thought I might need bands for the pull-ups, but didn't. Go me.

A- WU- Row 3 Minutes @ 90% RPE + 2 RNFT of: 5 Standing Broad Jump/5 Forward Rolls/5 Skin The Cat/5 Wall Walk

B- Hang Snatch (@ Knee)- 15 Minutes To A Heavy Single

C- Front Squat- 10 Minutes To A Heavy Triple

D- 9 Minute AMRAP of: 10 Push Up/15 Ab Mat Sit Ups/20 Air Squats

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Results:
Snatch - 55# PR!
Front squat - 100#
AMRAP - 4 rds + 10 + 15 + 9

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Thoughts:
Wall walks getting better. Snatch PR! And it felt good, probably could have gone up. Such an improvement from a few months ago, where 45# was very challenging. Last place on AMRAP, but felt good - need to work on getting faster at sit ups.

push jerk

1 rm front squat, 120#
I'm not exactly sure what my pre-preg front squat was, but possibly close to this.

1 rm overhead squat, 65#
retesting and up 10# from February. Pretty sore from yesterday, so locking out weight overhead was a little hard. I feel I could go a little higher if I was more rested.

Did some toes to bars & got 2 kipping pullups in a row for the 1st time. The squat rack isn't bolted to the ground so it's too shaky to do regularly.

Day 2 of 5/3/1 cycle B in the garage. Tired and feeling sick, but thought I'd work out anyway.

Warmup:
5 min jump rope; stretches &c.

BENCH PRESS:
Warmup: 50# x 5, 65# x 5, 80# x 3
Working sets: 85# x 5, 100# x 5, 115# x 5+ (8 reps)

Not feeling it very much. Just maxed out my bench the other day, so I'm still recovering.

Then:
5 x 10 bench @ 65#
5 x 10 barbell row @ 65#
Easy but tiring.

SQUAT:
Warmup: 75# x 5, 90# x 5, 110# x 3
Working sets: 120# x 5, 140# x 5, 155# x 5+ (11 reps)

Again, not feeling it. Really kind of beat.

Then:
5 x 10 @ 95#

Tired again. Can't wait for this cold to go away.

10,000#/8,000#
floor to ceiling for time
(I did clean and jerk)

3mn max rep
Squat clean 155#
rest 2min
3min max rep
Power clean
rest 2min
3min max rep
Push Jerk
rest 2min
15 burpees + 55 KB swings 2pd

13+23+16 = 52

WARM UP
A. MOBILITY
- Foam Roll: Thoracic
- Ball: Subscapularis
- Floor: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 15 minutes to establish a 1RM Snatch
b. 15 minutes to establish a 1RM Clean & Jerk

2. WOD – “JACKIE”
For time:
- Row 1000m
- 50 Thrusters (45#)
- 30 Pull-ups

Notes: I was done w. the row very fast, but as a result my legs were spent going into the thrusters. Did thrusters in weird intervals. Get 25-25 next time.