No Whining

5 attempts for max reps OHS: m-95#, w-65#
single arm tire drags

I only did three.

21-23-13
Tired. Monday, Tuesday, the Saturday/Sunday bachelor party, the Sunday kayaking adventure lack of sleep in the last two nights left me exhausted.

Leg stuff

After OAth warm-up.
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205

8 minutes of light running.

then..

3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run

10:25

"Angie"

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

19:19

Me wod and Grace

With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:

pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)

Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56


Grace @ 135#

6:00

Random squat things
225 singles. In the past I have done 3 x 10 @ 225#. Whoa I lost it.

several C and J @ 135.

Bulgarian split squats:
5x5 each leg
1) 70# kb
2+3) 65# barbell back
4+5) 65# barbell front

21-15-9
Ring Dips
Pull-ups

2:49! I achieved my goal of under 3 min!

"Cindy"

21 rounds?
What a bitch to count. I need to video everything. Cindy is so hard to count.

OHS
5 @ 65
5 @ 65
5 @ 75
5 @ 75
5 @ 85
10 @ 85

"DT" @ 115#
5 rounds for time:

12 DL
9 Hang Power Cleans
6 Push Jerks

10:00

I have been sitting at my desk too long in comparison to standing around in Bally's or on the pool deck at the naval base so my posture is starting to feel like crap again. Really have to make a conscious effort to be in good posture all the time. I even tell my clients to be thinking of of it often. I don't want to be this hypocrite and be Quasimodo. Although he is quite jacked. hah. So I did some OHS to strengthen my posture and general strength. It feels good. I am looking forward to start to go heavy.

CF as prescribed

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

3 rounds + 1 DL

This was pretty bad. I estimated I would only complete three and that is all i did. Each exercise was tough: the DL's heavy, muscle ups-sweaty and just hard, and the squat cleans were exhausting.

Next time I have to string more DL's together and stop thinking so much when it comes to the squat cleans...also use some chalk for the MU's.

slow hot run today. 3.5 miles

Clean and Jerk
4 @ 95
155 Push jerk
165 Split
175 Split
185 Split

The run took a bit out of me, granted it was 5 hour earlier in the day.