I started off late outside, adn imagination park. I biked to the park since it was nice out last night.
I also was working on VERY little sleep from the night before.
I warmed up a bit for about 12 minutes first as well.
8 rounds of: :15 on and :15 off of L-Sit hold from the ground. (actually a lot harder than I thought - like tabata it adds up quickly.)

Ladder of:
2:00 HSPU hold, 2:00 Bottom Squat hold
1:30 HSPU hold, 1:30 Squat hold
1:00 HSPU hold, 1:00 Squat hold
:30 HSPU hold, :30 Squat hold
GREAT WORKOUT - gets top and bottom fried. I walked over and loosened up for a few minutes and got back into the next workout

8 Minutes AMRAP of:
2 Bar MUs
2 Pistols (1 each leg)
2 MU
4 Pistols
2 MU
6 Pistols. etc.

I completed 2 MU and 2 pistols of the 20 round giving me a total of:
20 Bar MUs, and 92 Pistols.
This was a really fun and great workout. most things prefatgued the next and great time. I stretched a for a few and then rode home for some dinner.

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
6x6 Hurdles Double-Leg Jumps at 0.84m
6x6 Low Hurdles Alternating Single-Leg Jumps
6x6 Low Hurdles Long Jump Takeoffs (3-step)
4x6 Low Hurdles Long Jump Takeoffs (5-step)
Flying Sprints - 3x20m+20m, 4x40m+20m
Some Glide Kips & 2x10 Strict T2B
1 Lap of the Infield + Static Stretching

Strength- Max Effort Press
1) Floor Press- 1.1.1
Warm up: 75, 85, 95
Work: 105, 117.5 - failed at 125.

2a) BB Skull Crushers- 3×10 @ 33
2b) OH KB Walk- 3x100m @ 35

Met-Con

10 Deadlifts (135/95) @ 65
8 Box Jumps (24/20)
6 STO (135/95)

-10 min AMRAP-
6 Rounds + 10 Reps

EC
Band Push-Downs- 1×100

There is no description for this WOD as it is stat.

Deep stretch
Hips
thoracic spine

Max Muscle ups
5/6 clean and 3?shitty

Bench/hammer pullup
135/10 clap pull up, 5slow
155x10/6 clap 5 reguglar
155 10
165 8 pullups

deadlift
135
185
225
pushups
almost puked
pushups
done

for time:

3 rounds of:
5 pull-ups
10 push-ups
15 kb swings, 45 pound

then
21 wallball shots, 20 pound ball

then 3 rounds of:
5 pull-ups
10 push-ups
15 kb swings, 45 pound

Track & Field
4 Laps of the Infield + Dynamic Stretching
2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
Pole Vault Plant Drills
Pole Vault Jumps
4x80m Turnarounds on Grass
Hurdle High Knee Drill
1 Lap of the Infield + Static Stretching

I did a triplet this morning and increased as I went until I got to where I wanted to keep on going.
I would go unbroken and through the triplet rather quickly then rest for a little bit and redo the triplet for about 25 minutes.
Good workout overall, but I pulled my back a little bit on the snatches. It's more on the decent not the actual movement.

Bench Press (started with sets of 10 for bar, 95, 125, and 140 lbs x 2 sets, then I did 8 reps with 150 and 6 reps with 160 lbs)
Dumbbell Snatch 5 reps each arm (started with 30, 35, 42.5, 47.5 lbs for all the rest set)
Box jumps (I started jumping at about 20, then 22, 24, and about 25-26" for the rest) all doing 10 reps resting on the top occasionally for a couple seconds and all rebounding well.

I worked on a variety of cleans this morning mostly doing sets of 5 squat cleans for technique with a little bit of weight.
This was early and I did use a little bit of chalk only. No belt.
I was not feeling too strong, but really the issue was with grip as my left hand and wrist was feeling off. The weather might have played a role as well as very little sleep lately.
bar, 75, 95, 115, 125, 135, 145 x 5, 155 x fail (just not feeling it and my wrist and hand was not well with arthritis so went right back to 145 x 5)

FRIDAY, MAY 2 2014

Run to/from gym: 0.5 mile each way

Work Capacity: Complete the following for time:
Row 1,000m
10-8-6-4-2 reps of: Dbell thruster (25#)
2-4-6-8-10 reps of: KB swing (50#)
The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
time: 14:17

Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
95#, 95#, 95#, 115#, 115#