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!

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:
(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

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

Warm Up:
All Skate

Mobility:
PNF Hamstring
Sit in Squat
PVC Pass through

Max Effort:
High Bar Back Squat
8 @ 70% of 1RM [200 lbs]
5 @ 75% of 1RM [210 lbs]
3 @ 80% of 1RM [220 lbs]
3 @ 85% of 1RM [235 lbs]
1 @ 90% of 1RM [250 lbs]

MetCon:
10 - 1 Power Snatches @ 95 lbs
1 - 10 Box Jumps @ 24"

AMRAP Not for time, shoot for 3 rounds

-Deadlift x3, 315, 405, 455
-Vertical rope pull with weight x3, 72x 3
-Heavy Yoke Carry- up and back, 365, 465, 555
-Heavy man makers x3- plank position with kettlebells, row left, row right, pushup, kb clean, kb press, 62, 72x2
-Weighted hex bar carry- up and back, 225, 315, 405

30 clean and jerks with full squat for time. I had some lower back pain today, so I did not go to Rx the workout today. We are having a B4B (Barbells 4 Boobs) event in October, so I'm going to be working on Rxing at 95#s and improving my time.

WOD 1:
3 minutes to establish 3RM OH Squat:
Did 95, 105, and 115 twice

WOD 2:
50 thrusters (95), 100 DU, 500m run with 22lb tire
9:20 2nd in heat

WOD 3:
Fight gone bad style WOD with 1 minute stations for total reps:
30lb bag toss over pull up bar
Slam bag (30lb)
Shoulder to OH (115)
Pull ups
Burpees

1 min rest

Lateral jumps over barbell
Deadlifts (225)
Parallette push ups
Ground to OH with 65lb plate
Walking lunges

1 min rest

2 min of hurdle jumps

Total score: 185

25th

Finished around 19 out of 67

30 Minutes "Every minute on the minute"
5 Pull-ups
10 Push-ups
15 Sit-ups

5 mi. run - 40:40