Start at 1 every 30s. When you will get hspu:s easier do 2 at every 30s. Etc.

Running a Half Marathon on Saturday, so it's a lighter week ...

Warm Up:
2x
10 Ball Slams @ 20 lbs
20 Leg Levers
15 Push Ups
50 Flutter Kicks (one-count)
30 second Handstand Hold

Mobility:
PVC Pass-through
Calves on wall
Shoulders on bands
PNF Hamstring

Max Effort:
3 RM Shoulder Press
121.5 lbs (90% of current 1RM)

MetCon:
Helen (or, for me, Hel*)
3x
Run 400 meters
21 American Kettle Bell Swings @ 53 lbs
12 Pull Ups

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)

Warm Up:
(Freaking) Squat Therapy (Air Squats and then Squats with the bar)

Mobility:
Sit in squat and push knees WIDE
Squat with feet on the wall
PNF Hamstring

Max Effort:
Front Squat
12 minutes to find 1RM
220 lbs [PR +10 lbs!]

I am supposed to note that I could have done 10 more pounds but coach had me stop. I hit a PR at 215 lbs and then 220 lbs and while he thought I had more in me, he wanted to me to stop on a positive and not miss a heavier lift. I couldn’t give a shit … I’m just so happy having improved the lift.

MetCon:
3x (8 minute cap)
10 Wall Balls @ 20 lbs
10 American Kettle Bell Swings @ 53 lbs
10 Dead Lifts @ 185 lbs
5 L-sit Pull Ups

400 m run warmup, stretching.

Learned kettle bell swings, double unders, dead lifts, box jumps, handstand pushups, and wall balls.

WOD
For time:
10 wall balls (10 lb ball)
10 kettle bell swings (30 lbs for 2 rounds, went down to 25 for last round)
10 box jumps (smallest height)

Finished in 4:14 - 2nd girl... 3rd overall - w/in 5 seconds those who beat me.

Warm Up:
Directed to start mobility right away. Then warmed up with lots of bar bench presses.

Mobility:
Kettle Bell Shoulder
PVC Pass Through
Shoulders on bands

Max Effort:
8 @ 75% 1RM [130 lbs]
5 @ 80% 1RM [145 lbs]
3 @ 90% 1RM [155 lbs]
1 @ 90% 1RM [165 lbs]
1 @ 95% 1RM [175 lbs]
1 @ 95% 1RM [175 lbs]
1 @ 95% 1RM [175 lbs]

Had several new faces at the newly scheduled lifting class tonight. Nice!

Came down early to do my missed Annie. Since I’m only allowed to do backwards jump ropes, that’s how I did Annie.

50-40-30-20-10
Backward Jump Rope Singles
Sit Ups

Never turned the timer on but went hard and was happy with the effort regardless.

Resistance/Speed Training
Box Squats:
12x 2 @ 50% of 1RM
140 lbs
2 Black bands, single knot in each

Auxiliary Work:
Sumo Dead Lifts
Orange bands, looped over the bar
1-1-1-1-1-1
185 lbs, 185 lbs, 205 lbs, 205 lbs, 225 lbs, 245 lbs

3x
(a) 8 Reverse Hypers @ 120 lbs
Rest 1 minute
(b) 5 Weighted Back Extensions w/ 45 lbs plate
Rest 1 minute

Deficit Dead Lifts
3x 5 @ 95 lbs

Lots of work but it felt really good. Needed a day like this for sure!

Warm Up:
2x
5 Handstand Push Ups
10 Push Ups
50 Forward Jump Ropes
50 Backward Jump Ropes

Mobility:
PVC Pass-through
Shoulders on bands

Max Effort:
Push Press
8 @ 70% of 1RM [120 lbs]
5 @ 75% of 1RM [130 lbs]
3 @ 80% of 1RM [140 lbs]
3 @ 85% of 1RM [150 lbs]
1 @ 90% of 1RM [160 lbs]

MetCon:
Not for time
6x
3 Weighted Strict Pull Ups [15 lbs DB]
5 Strict Pull Ups
7 Kipping Pull Ups

While the box is technically closed this Sunday and next, I have had a WOD I’ve been wanting to do for a bit now and figured it was the perfect morning for it.

Warm Up:
10 Push Ups
10 Squats with 45 lbs bar

Mobility:
PNF Hamstring
Kettle Bell Good Morning Stretch
Roll Around on the Foam Roller

MetCon:
10, 9, 8, … 1
Dead Lifts @ 225 lbs
Hand-release Push Ups

Thanks to @a_priori’s Instagram feed for sharing the WOD!

Warm Up:
Good Mornings to Squats (45 lbs bar and then 95 lbs)
Squat Therapy (95 lbs)

Mobility:
Foam Roller on Upper Back
PNF Hamstring

Max Effort:
12 minutes to 1RM High Bar Back Squat
255 lbs successfully, failed on 275 lbs (PR is 285 lbs)

12 minutes to 1RM Squat Clean
185 lbs successfully, failed on 205 lbs (PR is 200 lbs)

High Bar Back Squats
8 @ 70% of 1RM [200 lbs]
5 @ 75% of 1RM [210 lbs]
3 @ 80% of 1RM [225 lbs]
3 @ 85% of 1RM [240 lbs]
1 @ 90% of 1RM [255 lbs]