Dr Chronic

A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25

did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after

Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR

BoB

A. Front Squat 3RM

B. AMRAP Push-Ups in 2 minutes

C. Plank Hold to failure

 

a. 220x3... 232x2

b. 73... goal was 80

c. 2:38... blah. Wasn't in the mood

 

Did 10x reverse hypers today, loads were 25,50,70,90,110, and 130lb

Did 3x5 assisted glute ham raises on the ghd 

 

 

Unaccustom Training

A. Hang Clean: 2,2,2,2,2; rest 2 minutes
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes

a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198

Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.  

Who's the New Guy?

Front Squat @ 20X2: 5,3,2,5,3,2; rest 2-3 minutes
+
As many reps in 6 minutes:
Wall-Ball Shots
Pull-Ups

Took a week off for the baby (and just to give my body a small break). Today was my first day back in the box... It felt good!

Only made it through the first 5-3-2 before running out of time... I did 198x5|208x3|220x2.

On the met-con I did 138 total reps... did everything from sets of 20 to sets of 5, and tried to keep things even between the two movements.

Did 3x20 reverse hypers after with 0|25|25

Targeted (KILL) Operation

Front Squat + Jerk: 3.1 x 5

AMRAP in 12 minutes:

5 DB/KB Snatch, right arm

5 DB/KB Snatch, left arm

5 Handstand Push-Ups

 

154/176/186(pressed out on the right)/198(fail on jerk)/ran out of time. Had a strange moment when I failed at the 198. I think I forgot to lunge forward with my right leg which put me behind the barbell (not under it)... felt sooper stupid.  

 

1 rep away from 6 full rounds using 53# kb and the small side of 1 abmat... went ahead and did the 1 rep after the buzzer just for completion's sake.

 

Messed around with some rope climbs after. Then did 4x20 reverse hypers with an empty bar and stretched in between sets. 

Full Range Rovin'

24 Pull-Ups
24 Deadlifts, 100kg
24 Handstand Push-Ups
24 Deadlifts, 100kg
24 Pull-Ups

8:37 with 100 kilos and the fat-side 1 abmat... this was a fun one. Second round of deadlifts felt better than the first. Can't say the same thing for pull-ups. Gassed pull-ups is something I really need to work on. HSPU's I was able to stay with the one mat and rock-out 4's, 3's, and 2's.

After, did 15x reverse hypers at 0/25/50/60/70/80. Also did 2x13.5m yoke walks at 0(175)/355/399/443/443. Really had to focus on staying tight on that last set of yolk.

Hey Neighbor

A. Back Squat: 5,5,5,5,5; rest 3 minutes
B1. Ring Push-Ups x 20 reps; rest 1 minute
B2. 30sec Row Sprints; rest 3 minutes x 4 sets

a. Sets were 154|198|208|213|220 with the black band. Really trying to force those knees out and keep my hips "down" and in sync with my upper body.
b-uno. Done
b-dos. Kept the damper on high-7... pulled 176|171|169|168. Mediocrity is going to be the death of me.

Sled drags today were 8x60yds at 115#. Reverse hypers were 10x and I did sets of  0|25|50|60|70lb.

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.

Black Beard's Delight

For time, complete 20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

A time 20 rounds of Cindy... nabbed 18:23. Did 8.5 rounds of the pulls and pushes after as well. The squats were actually the limiting factor today. My right lower back was really fired up and yelling at me at the bottome of the squat. I guess this started around round 9-10. Finished 10 rounds in 8:16. Think I could have easily taken a minute off my time today with a healthy back. Would like to take even more off in the future with faster push-ups.
Did 5x15 reverse hypers at 50lb and some stretching after. And oh yeah... I grew a beard.

Coulda Shoulda Woulda

5 minutes of Double-Unders

5 minutes of 95 lb Clean and Push Jerk

3 minutes of Double-Unders

3 minutes of 95 lb Clean and Push Jerk

1 minute of Double-Unders

1 minute of 95 lb Clean and Push Jerk

Did 225du's and 22cj's in 5

Did 110du's and 12cj's in 3

Did 30+du's and 6cj's in 1... Called it 360 and 40 at 45kg.

After I did some 3rep cleans. I started with 60 kilos and worked my way up to 90. My final set at 90/198 was a PR and I was able to knock out all 3 reps (although not touch and go by any means.) I'm also glad to say that my final rep at 198 was my best. The first two I shot down too low, with my hips forward, and both feet a bit wide... I guess to make up for lack of speed. I felt the error and regrouped for the final with a great result. The bar seemed to be flying plenty high today. I'd like to work more on speed and consistency on stickin the landing/receiving the bar. 

Did 12x reverse hypers at 25/50/60/70 and did 2 there and backs with the yoke loaded with 4x45's after each set. Need to look-up some scoop on the yoke to make sure I'm getting everything I can out of the exercise.
Upper back is still tweaked from friday's accident. It's very positional though. Still rolling/lx balling the heck out of it.

Cobwebs

AMRAP in 20 minutes:

7 Deadlifts, 1.5 x Bodyweight

7 Pull-Ups

Sittin at 170# bw so shot for 255#. Actually loaded 256.4#. Goal was 10 rounds and I did 10 rounds. Prolly could have done a few more, but wanted to really focus on dead technique and stay tight. Also, I wore my Chucks today just to feel what it's like to be flat footed, liked it much better than my Brooks. Did all pull-ups unbroken. Got a few kudos on form post WOD and that's fine by me.

After I did 8x50m sled drags with 135, all forward. Had to lean into these a bit but was able to maintain normal gait from the waist down. Also did 5x5 reverse hypers at 45# as well as 5x5 bench press starting at 60kg, 65kg, 70kg, 75kg, and 80kg. These felt good for having not done them in such a long time. Kinda felt like I was knockin the cobwebs outta my shoulder joints. Ran out of time and didn't get to stretch. Boo. Good day though.  

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.

AEffect Change

For Time:
1400m run (800m loop + alley loop)

21 Hang Squat Cleans, 40 kilos

800m run

15 Hang Squat Cleans, 40 kilos

400m run

9 Hang Squat Cleans, 40 kilos

 

Ughhhhhhhhhhh again. Back pain fired up and I sucked it up for 18:30 rx'd. This has got to stop. Talked to Spencer and am developing a gameplan to attack my low back strength. Lots of sled pulls, reverse hypers, and upright bent rows in my future. 

 

Did 3 sets of 15 on the reverse hyper after. Plus, 3x30sec L-sits and 3x15 ghdbe's with 200m runs.

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.

On Your Hands and Knees Please

A1.) Deadlift 5x5 with regrip, rest 10 sec
A2.) Max push-ups in 60 sec x5

242/36
264/39
286/40
308/41
318/30

Did some mid-line/ab torture after... included flutter kicks, leg raises, and misc evil reverse plank holds
Also did the reverse hyper... 1x15 at 0lb, 2x10 @ 25lb, 2x10 @ 50lb

Warm Me Back Up

4 rounds, AMRAP in 3 min:
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups

Rest 6 min between rounds

Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps

Think that's about 16.5 rounds in all

100 Double-unders: 1:57
60 max consecutive (PR)

Reverse Hyper:
3x15 @ 25lb

Ride The Wave

Front Squat
5-3-2-5-3-2-5-3-2-5-3-2

70|80|85
75|85|90
80|90|95
85|95|97

I liked this WOD. The lighter loads on the 5's helped me to refocus on form/technique. The overall volume is intense. Could definitely feel my back/shoulders giving out as the WOD progressed, which dropped my elbows. But a good day.

The 95kg/209lb and 97kg/213.4lb loads were both PRs

After the WOD did 3x10 on the reverse hyper at 25#... got a good lil burn/hurt in the low back on the last set.

Weight: 169.1