Workout of the Day
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets
For these, I started at 135, then 225, working my way up to my new 1RM of 275! I've seen nothing but improvement since I've been working on my depth, and I've been working on holding the bottom position (in the hole) for a second to make sure my depth is correct.

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots
I think I did four sets of these, but most importantly, I was able to get my Kettlebell Swings unbroken, and I was able to do a couple of sets of Wall Balls with 15 reps unbroken as well.

Definitely signs of improvement.

Workout of the Day
A.
Take 15 minutes to build to a heavy Jerk
I was only able to get up to 175, and struggled trying to do 185 - not entirely sure why progress on this has flatlined.

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300 Meters
Push Press (115/75 lbs)
For these, i did 250m for the Row, and worked to do 10 reps for each set, trying really hard not to sacrifice form.

Workout of the Day
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
For this, I did .375 miles at 8.0, and did 15 Push-Ups.

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
I used the red band for Pull-Ups, and got through two sets of each, plus 10 additional Box Jumps (alternating the foot I step down with).

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
This portion was probably the nastiest. I was able to get through four sets, but it damn near killed me.

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
I'm still getting used to my new rope, but I was able to get through two sets (although my Toes to Bar were horrible).

Strength:

Back Squats - 6x135, 6x185, 6x225, 6x245, 6x265, 6x285, 5x305
Front Squats - 2x185, 2x205, 2x225, 2x245, 2x265

Metcon:

3 Rnds: 10 Back Sq (225lbs), 10 Burp/BJs (24"), 20 Ring Rows

Time - 11:15

Tabata style:
Row
Box Jumps
Push Press 45#
Squats

Olympic lifting day in the garage.

Warmup:
100 KB swings @ 16kg
25/25 one-arm KB swings each arm @ 16kg

Clean & jerk practice:
Warmup: 6 x 65# clean and split jerks

Then:
EMOTM for 8 min:
2 power cleans & 1 jerk @ 80% (100#)

Then:
Every 30 sec for 5 min:
1 power snatch @ 65#

Trying out my new Adidas weightlifting shoes with some Olympic lifting. Felt very solid and secure. Really stable. The shoes are breaking in nicely.

Cash out:
100 KB swings @ 55#

Finished a shirtless sweaty mess.

Deadlift 10-10-10-10-10

Cash out: Max Pullups in one set

Result: 295, 18

I did 2 different WODs together.
1 day weighted pullups & another weighted dips.
I did alternating sets of the same rep count for heavy weighted dips & heavy weighted pullups:
Sets were as follows: 3, 2,2,2, 1,1,1,1,1
Dips: 3 x 55 Pullups: 3 x 45
2 x 70 2 x 55
2 x 80 2 x 65
2 x 90 2 x 70
1 x 100 1 x 75
1 x 105(fail - super close) 1 x 80
1 x 100 1 x 80
1 x 100 1 x 80
1 x 105 1 x 85 (fail - super close not quite over bar
I tried another but still not over)
Some sets are hard to tell if you're getting truely over the bar with the pullups. I started from super dead hang and exploded up. Dips were solid going super low. I was feeling the dip belt digging into my sides/ oblilques a lot and then started clipping across my other side and that was a lot more comfortable for the last 2 sets.

5 Rounds

10 Toes 2 bar
15 Power snatch 95/65 (MOD: 55#)
20 Abmats
25 Double unders

Stay at 55# until form improves, was muscling them up towards the end of each set.

21:20

3 rounds x 5
Push Press