Thursday

DL - 5, 5, 5, 5, 5
135, 185, 225, 245, 275

Power Clean - 3X5 @ 135

3 rds for time
20 KB snatch @ 50#
10 boxjumps

5.21

Deadlifts felt really good-  I probably could have done another set at 295 but stuck to the game plan in stead.  I have been doing no more than 5 snatches per arm but decided to up it today since I wasn't going to be doing high rep boxjumps.  10 reps per arm was pretty tough and the boxjumps felt really good.  No knee pain.  I was going to add a single 42in boxjump to the end of every round but the "box" i was jumping on wasn't very stable so I skipped that after the first round.  My conditioning needs a lot of work.  I shouldn't have been as gassed as I was after this small metcon.  I have to work these in more often.  I also need to get back on the rower.

Weight - 180
Sleep - 8+ (needed it)

Can't Wait

Wednesday

Incline Bench Press - 5X5 @ 155 (first set was 135)
3 rds max rep strict pullups
14 (PR)
9
7

Weight 181
Sleep 5+

Tuesday

Back Squat - 45X10, 135X10, 155X10
Front Squat - X3 - 135, 155, 175
OHS - X5 - 45, 65, 95, 105, 115
Hang Snatch - X5 - 45, 65, 85, 95, 105

Weight - 181
Sleep - 7

Finally started squatting again.  Knee felt good and I didn't feel any pain.  Iced it for about 20 minutes afterward.

Friday

Push Press - 5, 5, 5, 3  @ 95, 115, 135, 155

Weighted Pullups - 5, 5, 5, 3 @ 35

Weight ?
Sleep ?

New pullup bar

I put this pullup bar up at home. It's removable and adjustable

Wednesday

Bent DB row - 3X10 - 25, 30, 45

dips - 3X10

Close grip bench press - X5 @ 85, 135, 155, 155, 155
5 strict pullups between sets

Supine ring rows - 3X10
Did one 20 sec Lsit

weight - 182
sleep - 7+

Tuesday

Shoulder Press - 5, 5, 4, 3, 3, 2, 3
95, 100, 105, 110, 115, 120, 115

Power Clean 3X5
115, 135, 155

Weighted Pullups - 4X5 @ 35#

Row 4 minutes

Weight - 181
Sleep - 6+

Sunday

30, 20, 10
Stiff Leg Deadlifts
landmine
manmaker
knees to elbows
13.21

Wheelbarrow slide - forward length of bball court then backwards length of bball court

Weight - 184
Sleep- 8

FRIDAY

Bench Press - X5  - 135, 155, 185(4), 185, 185(4)

3 rds max reps strict pullups
10, 8, 5

Power Snatch - 45X10, 65X5, 85X5, 95X5, 115X2

50# KB snatch - 3X10

Weight - 182
Sleep - 8+

Thursday

At home-

AMRAP 12 minutes
10 pullups
20 pushups
6rds + 16 pushups

4rds
150M farmers walk with 45# plate each hand
rest 90 secs between rds

Weight - ?
Sleep - 6+

Tuesday

Shoulder Press - X3 - 95, 115, 115, 115, 115

12 minutes on the minute - 2 Push press @ 135

9 hang cleans @ 135
9 T2B
6 HC
6 T2B
3 HC
3 T2B
3.44 -  This should have had more T2B.  But it still crushed my grip.  Add more T2B next time.

4 sprints ~ 40yds

Same run as yesterday - 6.30.  I measured in my car this morning.  It looks like its probably .9 mile.  I'll add some length

Weight - 181
Sleep - 6+

Monday

Incline Bench Press X5 - 135,155,155,155,155
Weighted Pullups - 30X5, 35X5, 40X3, 30X3, 30X3 then dropped weight and did 3 more

AMRAP in 6 minutes
10 KB swings @ 50#
20 situps
6 rds

Run ~ 1 mile - 7.36 -  I'm not sure how far this was but it felt like at least an 8 minute pace.  I'll measure soon.

Today was supposed to be a squat day but my knee is still bothering me.  I did a set at 115 and it didn't feel good.  I knew if I went heavy it was going to hurt me.  I'll probably take another week off of squats.

Weight - ?
Sleep - 6 hrs

Saturday

At home

4 rds for time
20 toes to bar
20 burpees
400m run
20 HSPU
then 15, 10, 5

My pullup bar failed on the second rd at rep 5.  I skipped this station for the rest of the rounds  17.42

Then tabata row- 6 rds.  15 pulls (about 30 secs) 10 sec rest

weight - ?
sleep - 7+

Friday

Deadlifts   2-2-2-2-2-2-2-2 @ 275
2 lifts on the minute

3 rds for time
10 L-pullups
20 KB snatch @ 50# (10 each arm)
20 push ups
11.22

Weight 181
Sleep 6.5

Thursday

Shoulder Press- 45X10, 65X10, 75X10, 85X10, 95X5, 105X4

4 rds not timed
5 knees to elbow
20 sec L-sit
25 back extensions

Weight 182
Sleep - 7hrs

I have some crazy pain in my knee.  I'm not sure where it came from or what it is but it hurts to bend it. I can walk fine but squats hurt - at least until it gets loose.  rest it for a couple days

Tuesday

Push Press - 115X10, 135X5, 145X3, 155X2, 165X1, 165X1, 135X5
Hang Clean - 95X10, 115X10, 135X5, 135X5

1 mile run - 7.55

Weight - 181
Sleep - 7+

Monday

Incline bench press. 135 x 5, 155 x 3 (X4), 155 x 5 (X2)
Weighted pullups. 30x5, 32.5x4, 35x3, 37.5x3, 40x3

for time
3 rds
10 pullups
10 ring dips
10 50# kb snatch. 5 ea arm
Then 1 mile run
15.15

Weight. 180
Sleep. 8 hrs

Sunday

Back squat. X3. 185, 205, 225, 235(2), 245(1)

Shoulder press. X2. 95, 105, 115, 125(1)PR, 130(f)

Row 8 min.

Weight. 181
Sleep. 8

Friday

Back Squat - X3  135, 185, 205, 210, 215, 215

3rds 1 minute at each station.  mini FGB I guess
Rest 1 minute between rds

SDHP with 50# KB
24 in box jump
30# DBs push press

Rd1 = 30, 30, 30
Rd2 = 20, 20, 20
Rd3 = 30, 20, 30
Total = 230

TGU -  25# kb for 5 reps each side
30# kb for 4 reps each side
35 # kb for 2 reps each side

Weight ?
Sleep 7+

Thursday

Front Squat - 5X3 @ 155#

Power Clean - 115 for 5, 135 for 5, 155 for two (the bars at the Rush are shitty.  bar wouldn't spin at 155#)

For 12 minutes at every 30 secs - 3 burpees - 20 yd shuffle

4 rds
Row 1 minute max effort, rest 1 minute

Weight- ?
Sleep - 7.5