Turning Up the Volume

A1. Deadlift @ 20X1: 3,3,3,3,3; rest 1 minute
A2. AMRAP HSPU (-1); rest 2 minutes x 5 sets
B. 10 minutes to find max box jump
C. 100 Med-ball Sit-ups with a partner

a1. Working sets were 286, 296, 308, 318, and 323. Focused on form and am happy to report that we kepts its tight although no PR. In due time. In due time.
a2. Went ahead and rolled with the low side of 1 abmat... was able to do 7, 6, 6, 5, and 5. Did 4 crown to crown after as well.
b. Didn't get to keep going due to time constraints, but was able knock-out 49.25" without failing
c. Done and done with a 20#

After I did 5 alternating sets of reverse hypers and sled drags. Reverse hypers were sets of 10 at 50, 60, 70, 80, and 90lbs. The first 3 rounds of drags I did at 135 and alternated going forwards and backwards. The final 2 rounds I did all forward with 157lb.
Finally, I did an alternating tabata with double-unders and push-ups. Not sure on all my set numbers but I stayed at 10 pushes for the last few intervals, and on du's 22 and 34 were repeating values for some reason. Today it helped to keep my feet touching one another during the du's.

Proper Like

"Helen"
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups

8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.

Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.

Moe

A. Jerk, 1RM; rest 5 minutes before going to B
B. AMRAP push ups in 4 minutes; rest 4 minutes before going to C
C. Tabata sit-ups, total score

HUGE pr for me today... FINALLY. Passed the 200 mark on split jerk with a 203# attempt. I'd prob call it a no lift since I had maybe 1" of press-out on the left hand side, but otherwise it was legit. The work-up was 132/154/174/184/189/198/203. I think the biggest contributor to my success was my extremely sore legs... I think they kept me from dipping too low, and I was able to generate more speed/force with my hips. I also felt pretty fast getting under the bar, tho that might have just been my imagination. Triple expresso from Starbs prob didn't hurt that. 124 on the push-ups. 124 on the tabata sit-ups. Oh, and Corey let me roll with his Do-Wins.

Also finished up with 4x10 one legged deadlifts with the kettlebells, 54/70/88/88 were the loads. Then 3x60m farmer carries with 88's in each hand. Bye bye forearms.

Quatro

TRAINING:

Tabata Rowing (for calories)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Chin-ups
Rest 1 min
Tabata Sit-ups

74/137/57/86... 354

9 Pie Slices

Deadlift 1RM
Tabata Abmat Sit-ups

170kg/374bs 9lb PR
17|17|17|16|16|15|15|15 Total: 128

Imbalance Beam

A. Deadlift, 3RM with re-grip
B. Ring Rows, one attempt AMRAP
C. Tabata Push-ups

330# is the heaviest I could go with spot-on form and regrip today... Been trying to raise my hips a bit to keep that good lumbar curve, and I definitely feel the weight more in my hammies when I do. Grabbed a quick 12 on the ring rows. The push-ups went something like 20/17/11/10/9/8/8/8 for a total of 71.

Did 3 light sets (0 weight) of 10-15 on the reverse hyper and did some stretching. My left side low back is tighter than the right. My right calf is tighter than the left. Starting to wonder how many imbalances I have.

9kcal/g

Power Snatch
3's

Tabata Pull-Ups
Rest 4min
Tabata Air Squats
Rest 4min
Tabata Row

F*ck I hate being rushed on our lifts. F*ck I love getting some actual coaching (thanks SP). F*ck I hate having a bad day in the gym. F*ck I love knowing there's a new WOD tomorrow.

95/115/135x2ish (2nd attempt I didn't get full lock-out at the elbow and had to press it out)
89 pull-ups + 134 air squats + 56 cals on rower = 279 (ugh, I also hate being fat)

Neuromuscular Clusterfuck

Overhead Squats
3-3-3-3-3

Tabata Row

155x3 was my bestest... had to fight for it, nervous system was TAXED
936m total meters on the row ftl

Shake, Rattle, and Roll

Press, Push, Swing!
1. Press 1RM in 4 minutes
2. Tabata push-ups
3. AMRAP KBS in 4 minutes (m1.5/w1 pood)

With an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.

Press: 125#... Check
Tabata: 15/15/15/15/11/11/9/9... Check
DB Snatch: 56 @ 45... Check
Patty-cake Abdominals... CHECK!

Total: 190

30/30 Club ESPN On Tha Screen

Hang Snatch
Work up to a heavy single

30/30
5 rounds for total reps:
Kettlebell swing (1.5 pood), 30 seconds
Rest 30 seconds
Double unders, 30 seconds
Rest 30 seconds

120#
88/175 rx'd

BONUS ROUND: tabata ring dips (kipping): 12/12/10/10/6/6/6/4
crash and burn baybeee!!

I'm So Sin-Surr

Push-Press
AMRAP bodyweight in 90 sec

Went with 135 which is 85% of my bodyweight. I tried to throw bw up (160) but couldn't even lock-it out once. I nabbed 12 reps in the 90 sec, but had a few "re-dips" me thinks. I'd say 3 were technically jerks (if I had to guess).

Tabata Mash-up:
Air squats
C2B pull-ups

Squats were: 22/21/20/20/18/19/19/19
C2B were: 14/13/10/8/8/7/6/6

I hit 7 on the last two sets of C2B, but didn't quite make full contact with my chest so I'm not going to count them. They wouldn't in a comp. Pretty disappointed I didn't maintain 20 reps on all the squats... but I definitely blame the GHDSUs I did the day before.

A little foot note: My hip flexors IMMEDIATELY froze up after this WOD... haven't been able to walk normally since. dayum

Drink These Draining Seconds

Front Squat
5-5-5-5-5

With a partner, AQAP:
21-15-9 cal row
max thrusters for each interval

Felt sooper shitty today, and think it can be 100% contributed to diet. I ate a big breakfast before heading to the box, but don't think I ate it EARLY enough. Plus, I had 2 cups of coffee with it and NO water. I think hydration was the biggest factor here. As soon as I started moving during the warm-up I got dizzy/lightheaded and weak. Kept thinking I was going to blow chunks too, with breakfast still sitting on my gut. But, I sucked it up and did some work. No time for bullshit.
On the front squats I worked up to 185# for my final successful set of 5. The next set I hit 195# for 4 reps before failure. SO CLOSE.
Worked the met-con with E. She started on row, I was on thrusters with 95#. I believe my counts for each interval were 18-10-5, but Jamie was counting for me so I'm not 100% on that.
We ended the party with tabata GHD sit-ups. My dumbass opted to roll with a 10# plate on my chest. My lowest rep count was 9... Oh, and I threw up in my mouth and swallowed it. Is that paleo? I dunno... but it's definitely WIN.

Get Them Titties Loose

Deadlift
5-5-5-5-5

Did something like 225-285-305-315(fail)-305... Goal today was ZERO rounding of the back and a reset with each rep. Pulled 3 @ 315 before I felt my lumbar slippin.

Tabata Squats
Max muscle-ups in 4min

We did two rounds of each, my numbers were:

18/19 (20/20/20/19/19/18/18/19)
16/12 (19/19/16/19/19/18/19/19)

MU's were without pronation at the bottom : ( But def helped work out the soreness in my chest from the last two wods