Tuesday, May 23, 2017

CF L2 in the books

Monday - Tired as FUCK! Went in to coach 7am, internet not working, forgot 7 was foundations...and gymnastics... ugh!
Warmup - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) - 20" box
50m Farmers Carry with 53# kb
Back Squat (waves)
Deload percentages this week. Complete these sets “On the 2:00”.
Wave #1
0:00… Set #1 – 6 Back Squats @ 60% 175
2:00… Set #2 – 4 Back Squats @ 65% 190
4:00… Set #3 – 2 Back Squats @ 70% 205
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% 190
8:00… Set #5 – 4 Back Squats @ 70% 205
10:00… Set #6 – 2 Back Squats @ 75% 225
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% 205
14:00… Set #8 – 4 Back Squats @ 75% 225
16:00… Set #9 – 2 Back Squats @ 80% 235
Felt HEAVY, legs sluggish.
WOD - 3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135 used 115# - 10:54 - dubs were a mess, tons of trips. Cleans were good, tried to do 6-7 then finsh and right into squats, last round was screwy.

Tuesday - Coach 5,6. Better planning, started earlier, still went couple min over
Quick track style warmup.
3 rounds
200m jog/run
7 kb swings 35#
5 pull ups
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:09 - failed on pull ups, had to break way too much. started with butterfly but were too slow
Gymnastic Practice:
5 Minutes: - ~3 sets
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
5 Minutes:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.
5 Minutes:
Handstand practice
5 Minutes:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
~3 sets each. Finished with some Xover sym
compex, cryo

Wednesday - Coach 5,6. Warmup 400m row, 2 rounds situps, squats
Activation - 7 behind neck strict press, bar
20 sec hallow hold + 10 sec handstand hold
Push Press - 5x3 - 95, 115, 125, 135, 155, attempted 160 failed after 2.
Overhead Squat - work to heavy 3 - 135, 155, 165, attempted 175, failed at bottom after 2.
On the Minute x 12 (3 Rounds):
A) 12 Double Kettlebell Front Rack Reverse Lunges 35#kb
B) 12 Deficit Pushups (stack plates)
C) 12 Dumbbell Box Step-Ups 35# kb
D) :40s Plank Hold (elbows)
compex

Thursday -

Friday - Coach 5,6.

Saturday 

Sunday - 

Monday, May 15, 2017

L2 week

Monday - feeling sluggish, warmup xover
3 rounds - 20 hollow rocks + 20 superman rocks
3 rounds - 10 front rack box step ups + 10 Roll outs
Back Squat (SQUAT WAVES)
Set #1 – 3 Back Squats @ 80% 230
Set #2 – 1 Back Squats @ 85% 250
Set #3 – 3 Back Squats @ 80% 230
Set #4 – 1 Back Squats @ 88% 260
Set #5 – 3 Back Squats @ 80% 230
Set #6 – 1 Back Squats @ 91% 270
Set #7 – 3 Back Squats @ 80% 230
Set #8 – 1 Back Squats @ 94% 275
(went off script.... added 1@96% 285#. Planned on going for more, but it sucked....)
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% 165#
3 Giant Sets:
Max Strict Pull Ups - 13, 12, 12
20 Double Kettlebell Russian Swings 35#
20 Double Kettlebell Step Back Lunges 35#
20 Glute Bridges
Bonus - 50 Strict Press - 75#. Every break do 40 dubs. 12, 10, 10, 10, 8.
Cryo, Xover

Tuesday - Good warmup, then snatch warmup. Powers were good 95, 115, 125... 135 was awful, way out front, multiple fails. Finally got a couple good ones, but shoulder was smoked, not doing 135 wod
WOD -
AMRAP 3: - 1 round + 20 reps... felt sluggish and tired right away
10 Calorie Row
12 Power Snatches 95
Rest 3 min
AMRAP 3: - 1 round + 15 reps - felt better
10 Calorie Row
8 Power Snatches 115
Rest 3 min
AMRAP 3: - 2 rounds + 3 reps
10 Calorie Row
4 Power Snatches 125#
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills - couple attempts, no mu
Minutes 6:00 – 12:00 - 3 -4 rounds
A) 3 Wall Walks
B) 15 Hip Extensions
Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
10 GHD, 12 Strict Ring Dips - made it to 6 reps....
Cryo, Xover

Wednesday - Coach 5,6. Feeling worn. Did full warm, bike, samson, situps, squats, box jumps
3 Sets: 20-30s Wall-Facing Handstand Hold
6 Waiter Squats - 35, 35, 53
Push Press  -5x3 - 145# - third set got screwy and missed last rep, rest were fine, stayed in heels well
WOD - AMRAP 13:
55 Calorie Row - 2:43, slowed too much
55 Thrusters 95 - 10,9,8,7,6,5,5,5
55 Pull-Ups - butterfly sets of 4 or 3 to 30, then kip
55 Handstand Pushups
163 reps, 53 pull ups.... really disappointed didn't make it to the wall. Thrusters went better than expected, but not sure I like 10...1, too many breaks
Post - 3 Rounds: 50' single arm overhead kb carry 35# + 10 RDL 125#

Thursday - RomWod.

Friday - Coach 5,6. quick warmup3 Rounds
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat (waves)
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 89% 225
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 92% 235
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 95% 240#
Set #7 – 10 Back Squats @ 80% 205#
WOD - 3 Rounds:
400 Meter Run
21 Burpees
9:14 - wore 20#vest.
Left for Cookeville!

Saturday - Level 2 Day 1

WOD - 21 - 15 - 9
OHS 115#
TTB

Sunday - Level 2 Day 2

WOD - 5x3 No hook Overhand grip Deadlift - 275#

Monday, May 08, 2017

Sunnnnnn burnnt!

Monday - Skipped the hollow/superman warmup
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups - 45# empty bar
10 Barbell Rollouts
Squats - Wave #1
Set #1 – 5 Back Squats @ 73% 205
Set #2 – 3 Back Squats @ 78% 230
Set #3 – 1 Back Squats @ 83% 245
Wave #2
Set #4 – 5 Back Squats @ 78% 230
Set #5 – 3 Back Squats @ 83% 245
Set #6 – 1 Back Squats @ 88% 260
Wave #3
Set #7 – 5 Back Squats @ 83% 245
Set #8 – 3 Back Squats @ 88% 260
Set #9 – 1 Back Squats @ 93% 275
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% 160
Not gonna lie, was scared about these. But went better than expected, Middle wave was worst, last single was ugly. Took steady pace.
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses 30# - had to break last 2 sets
15 Single Arm Dumbbell Row - 50#
100 Meter Single KB Front Rack Carry 53#
40 Banded Pull-Aparts
40 AbMat Sit-Ups
Sled Push - 400m-ish - 55# added then 400m sled pull - 55#

Tuesday - in early, good warmup
Minutes 0:00 – 5:00: Free Standing Handstand Practice - more than 5 min, not finding balance
Minutes 5:00 – 10:00: with vest
A) 5 Ring Rows
B) 5 Strict Ring Dips
Minutes 10:00 – 15:00: with vest
A) 5 Deficit Pushups (45+25plates)
B) 10 Pausing Hip Extensions
WOD -
AMRAP 4: 65 reps
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
AMRAP 4: 62 reps
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
AMRAP 4: 67 reps
15 Calorie Row
15 Burpees
15 Pull-Ups
194 total. Wore vest this time, c2b were singles, t2b were 2's, pu were 3's.
10 min recovery bike. Cryo, Xover

Wednesday - Coach 5,6. rushed warmup, row, box jumps, 20,15,12 situps/squats
WOD - ODD-OBJECT SPRINT
400 Meter Plate Run - 55# sandbag
200 Meter KB Farmers Carry 60# db's
400 Meter Plate Run 55# sandbag
200 Meter Sprint
8:56 - wore vest again. WAY worse, sandbag sucked, had to drop db 10 ft from finish, no air.
Big Clean Complex every 6:00 for 5 sets
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Press
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Split Jerk
95#, 115#, 125#, 135#, 150# - better than last week, legs are spent.
Couple rounds of 5 pu/pu/as. Xover

Thursday - Romwod 0530, Xover, cryo

Friday - Coach 5,6. Rushed warmup, most of activation
3 Rounds, short transition between stations…
30s Wall Facing Handstand Hold
30s Superman Hold
30s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat -
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 87% 220
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 90% 230
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 93% 235#
Set #7 – 10 Back Squats @ 78% 200#
Felt heavy, left hip pinched. Feet weren't finding good position. Got better as it went
WOD - AMRAP 17:
20 Calorie Row
17 Power Snatches 75#
20 Box Jumps 24″
17 Wallballs 20#
3 rounds + 25. Paced too much, but stayed steady. broke 10+7
Cryo, Xover

Saturday - good warmup
Power Cleans - Pausing clean deadlift + power clean
105, 115, 125, 135, 145
Work to heavy - 155, 175, 185, failed 195, did another 185
WOD
800m run
30 Power Cleans 135
10 Bar over burpees
800m run
20 Power Cleans 155
20 Bar over burpees
800m Run
10 Power Clean 175
30 Bar over burpees
27:09 - cleans sucked today.....
Cryo - then worked on box all afternoon. CPR cert

Sunday - romwod

Monday, May 01, 2017

More Waves

Monday - Early flight, quick warmup no mobility
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53# kb
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) - 35s
Squats - Wave #1
Set #1 – 5 Back Squats @ 70% 205
Set #2 – 3 Back Squats @ 75% 220
Set #3 – 1 Back Squats @ 80% 235
Wave #2
Set #4 – 5 Back Squats @ 75% 220
Set #5 – 3 Back Squats @ 80% 235
Set #6 – 1 Back Squats @ 85% 250
Wave #3
Set #7 – 5 Back Squats @ 80% 235
Set #8 – 3 Back Squats @ 85% 250
Set #9 – 1 Back Squats @ 90% 265
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% 155
Felt strong. Keeping hips under until last wave
3 Giant Sets, resting as needed between sets
20 KB Front Rack Reverse Lunges (35/25)
20 AbMat Sit-Ups
20 1-Arm Kneeling KB Presses (35/25, 10 each side)
20 Supermans
20 Double Russian KB Swings (35’s/25’s)


Tuesday - Thursday - Dallas, TX

Wednesday - Dropped in to North Plano Crossfit. Ran 1 mile to get there, then group warmup track style. New walk, ostrich walk, straight legs, forward bend brushing arms forward along feet
WOD -
400m Plate Run 45#
200m Farmers carry - 50# DB
400m Plate Run 45#
200m Sprint - 7:23?
Strength - Bergeron Big Ass Clean Complex
1 Set E:6 min x 5
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Press
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Jerk
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Split Jerk
3x115#, 2x135#
1 mile walk back to hotel

Thursday - Easy pace 3.1 mile run

Friday - Made it in town, headed home changed, went to gym.
Quick short warmup
Squats -
Set #1 – 3 Front Squats @ 80% 205
Set #2 – 1 Front Squat @ 85% 215
Set #3 – 3 Front Squats @ 80% 205
Set #4 – 1 Front Squat @ 88% 225
Set #5 – 3 Front Squats @ 80% 205
Set #6 – 1 Front Squat @ 91% 235#
Set #7 – 10 Back Squats @ 75% 190#
Half Wod -
500m Row
21 Power Snatch 95#
500m Row
21 Overhead Squats 95#
Headed out quick to Yo Salsa!

Saturday - Decent warmup, little slow
On the :30s x 16 (8:00 Total):
On each :00 – 2 Power Cleans @ 60% 125#
On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% 125#
WOD -
1 Mile Run
21 Kettlebell Swings
21 Goblet Squats
800 Meter Run
15 Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats
70# KB - 18:23 - felt good to push the run, kb swings unbroken, squats broke 11+10, 10+5, 9

Monday, April 24, 2017

Last week of Waves

Monday - Most of warmup, 2 rnds hollow rocks and supermans
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53#, last set 70#
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) 35#s, first 2 sets did 8 each leg
Back Squats Wave #1
Set #1 – 6 Back Squats @ 66% 195
Set #2 – 4 Back Squats @ 71% 210
Set #3 – 2 Back Squats @ 76% 225
Wave #2
Set #4 – 6 Back Squats @ 71% 210
Set #5 – 4 Back Squats @ 76% 225
Set #6 – 2 Back Squats @ 81% 240
Wave #3
Set #7 – 6 Back Squats @ 76% 225
Set #8 – 4 Back Squats @ 81% 240
Set #9 – 2 Back Squats @ 86% 255
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% 170
3 Sets, Not for Time:
10 Romanian Deadlifts (135)
20 GHD
30 Hip Extensions
50 Banded Pull-Aparts
200 Meter Kettlebell Carry - 53#s (50m farmer/50m fr rack/50m farmer/50m fr rack)

Tuesday - 500m row, 2x200m run, pullups, pushups, sit ups, walkouts
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU
30 Double-Unders
Minutes 5:00 – 10:00:
10 Deficit Pushups – 45+15# plates
15 AbMat Sit-Ups
Minutes 10:00 – 15:00:
7 Strict Pull-Ups -rnd2-4 black band
20 Hallow Rocks
WOD - “Towing” Part #1
AMRAP 4:
18 Power Snatches 95#
18 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 9 cal
– Rest 4:00 –
“Towing” Part #2
AMRAP 4:
15 Power Snatches 115#
15 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 6 cal
– Rest 4:00 –
“Towing” Part #3
AMRAP 4:
12 Power Snatches 135 - 125#
12 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 15 cal
Adjust si out, rib out. Cryo

Wednesday - Coach 5,6. partial warmup
Activation - 3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses
50′ Single Arm Overhead Carry  35# kb
Push Press - 4x6 - 125# felt good and much stronger than last 2 weeks
WOD - On the Minute x 15
Minute 1 – 20 Wallballs 20# - 20, 20, 20, 15+5, 15+5
Minute 2 – 7 Box Jumps 30″
Minute 3 – 5 Power Cleans - 135. 145. 155. 165. 175# - last round was ugly
Xover recovery after

Thursday - RomWod, AR - hit a deer

Friday - Coach 5,6. good warmup, but still stiff, left si
3 Sets, for Quality:
15 Second Front Squat Hold
50′ 1-Arm Farmers Carry (each) - 53#kb
SQUATS
Minutes 0-6 – 2 Pausing Back Squats “On the Minute” @ 70% 185#
Minutes 6-9 – Rest
Minute 9 – 6 Front Squats @ 70% 185
Minute 12 – 6 Front Squats @ 70% 185
Minute 15 – 6 Front Squats @ 70% 185
Minute 18 – 6 Front Squats @ 70% 185# - tough! really fighting to keep hips under and butt from rising
WOD - 21 – 15 – 9:
Shoulder to Overhead 135
Chest-to-Bar Pull-Ups
9:15 - broke up 11+10 (i think), 6+6+3?, 6+3. Kept c2b at 3's or 2's until near the end.
POST - 30-20-10:
GHD Sit-Ups
Hip Extensions
Lunch out, cryo, mexican, tequila BLUES.

Saturday - crappy warmup
e30sec x 12 - 1 Power Clean 125#
e30sec x 12 - 1 Power Snatch 95#
WOD - Teams of 2: w Andrea
70 Calorie Row
70 Box Jump Overs (24/20)
70 Deadlifts (185/125)
70 Wallballs (20/14)
70 Burpees
70 Wallballs (20/14)
70 Deadlifts (185/125)
70 Box Jump Overs (24/20)
70 Calorie Row
26:59 - rough one, ran out, hard push after burpees
Norik and Jenny Lifting Seminar! 

Sunday - 

Tuesday, April 18, 2017

Master Lifting Team? Maybe

Monday - In early, good warmups
Activation - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) 20", 24", 24"
50m Farmers Carry with DB’s or KB’s - 80# dbs got heavy
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 63% 185#
Set #2 – 4 Back Squats @ 68% 200#
Set #3 – 2 Back Squats @ 73% 215#
Wave #2
Set #4 – 6 Back Squats @ 68% 200#
Set #5 – 4 Back Squats @ 73% 215#
Set #6 – 2 Back Squats @ 78% 230#
Wave #3
Set #7 – 6 Back Squats @ 73% 215#
Set #8 – 4 Back Squats @ 78% 230#
Set #9 – 2 Back Squats @ 83% 245# - felt heavy
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% 160# (or 165, cant remember) - most felt good, last set was heavy
3 Giant Sets:
10 Dumbbell Bench Press 50#
30s Max Double-Unders
15 Deadlifts 205#
30s Max Double-Unders
20 DB/KB Bent Over Rows, (10 each side) 50#
BONUS - 3 Rounds, Not For Time:
35 Band Pull-Aparts
15 Second L-Sit off Pull-Up Bar
Cryo, Xover

Tuesday - Shortened warmup, 400m, track warm, light row and some pull ups
Minutes 0:00 – 5:00:
1 Wall Walk
3 Pausing Strict Pull-Up (3 sec pause chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
WOD - 3 Rounds:
Row 500 Meters - 1:51, 1:50, 1:49
Run 400 Meters
Rest 3:00 between rounds - 3:23/3:27/3:17
CoolDown - 10 min bike

Wednesday - Coach 5,6. Most of warmup. Activation with classes
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side) - 2x25#kb
30 Second Hallow Rock Hold
Push Press 4x6 - Did not go up in weight, but felt WAY better. 3x6 @115#, 1x6@120#
WOD - DT
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Started bad, and got worse. 155# first round, went horrible, could not clean or jerk worth shit. Dropped to 145# for round 2/3, still felt horrible, dropped to 135# for last 2 rounds. 12:01
Post - 30 - 20 - 10
GHD Situps
Back Extensions

Thursday - 0530 RomWod, Cryo, Xover

Friday - Coach 5,6. Rushed warmup, 3 min bike
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side) 53#
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% 165# (first 4 barefoot)
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% 145
Minute 13 – 7 Front Squats @ 57% 150
Minute 16 – 7 Front Squats @ 59% 155
WOD - 4 Rounds:
21 Calorie Row
18 Thrusters 65#
15 Pull-Ups
13:22 - not horrible, 3rd round was worst
Post - 30 - 20 - 10
GHD Situps
Back Extensions
Long drive, hips sore

Saturday - Memphis. Great games. Lots of rain. Fun dinner Rendezvous BBQ

Sunday - Memphis. Lamberts chow down.

Monday, April 10, 2017

The business moves on

Monday - 1 mile run warmup, track warmup
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s 70#
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 60% 175#
Set #2 – 4 Back Squats @ 65% 195#
Set #3 – 2 Back Squats @ 70% 205#
Wave #2
Set #4 – 6 Back Squats @ 65% 195#
Set #5 – 4 Back Squats @ 70% 205#
Set #6 – 2 Back Squats @ 75% 225#
Wave #3
Set #7 – 6 Back Squats @ 70% 205#
Set #8 – 4 Back Squats @ 75% 225#
Set #9 – 2 Back Squats @ 80% 235#
10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% 155#
Felt good! Working right hip strength
3 Supersets*
15 Romanian Deadlifts (moderate)
20 Pushups
25 Abmat Sit-Ups holding a 10# plate or dumbell across chest 25#kb
30 Banded Pull-Aparts
Then 50 Glute Bridges... done in 1 set.
Cryo, Xover rushed.

Tuesday - 1200m warmup, mini jump warmup, not all
Strict HSPU - 1 ab mat - 7 reps, Practiced handstand walks too
Strict Pull Ups - 16. Felt good
WOD -
3 Rounds:
40 Double-Unders
12 Burpees
50 Calorie Row
2 Rounds:
40 Double-Unders
12 Burpees
35 Calorie Row
1 Round:
40 Double-Unders
12 Burpees
20 Calorie Row
22:54 - good sufferfest.
Knee got tweaked, painful bending.
Cryo, Xover.

Wednesday - Coach 5,6.  R Knee taped up, we'll see how it goes.
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position 30#
30 Second Hallow Rock Hold
Push Press - 4x6 - warmup with 1x6@75, 1x5@95. 4x6@ 115# might have been a touch heavy, last rep turned back.
WOD - 7 min AMRAP
7 Deadlift 225# Top of EVERY Min (including start)
Max Wall Balls - 15, 12, 12, 10, 10, 10, 12 = 81. All DL unbroken touch and go.
3 Sets, not for time:
10 Parallel Bar Dips
10 Ring Rows
Rodney adjusted back, shoulder and knee. Laser shoulder

Thursday - Rest, RomWod warrior,

Friday - Coach 5,6. Cossack and Waiter squats
Back Squats - EMOM 7x2 2sec pause @ 145#
E3min - 1x8 @ 135#, 1x8@145#, 1x8@150# Felt smooth, not much hitch that I could feel
WOD - 3 Rounds:
12 Power Cleans 135#
12 Chest-to-Bar Pull-Ups
12 Push Jerks 135#
12 Toes to Bar
14:57 - cleans felt better, the rest sucked. C2b were 3 then 2s and 1s. TTB started with 4 or 5, but sropped to 2s and 1s quick. Jerks were 6+6, 6+6, 5+5+2...ugh
Busy day went to cemetery and JB

Saturday - In early, solo sesh!
Power Clean - E:30sec x12 - 1 PC @ 105#. Working on scoop, getting to hip, staying patient
Power Snatch - E:30sec x12 - 1 PS @ 85#
WOD - 2 Rounds
500m Row
21 Cal A Bike
500m Row
21 Bar Facing Burpees
500m Row
21 Overhead Squat 95#
23:12 - may have come out too hard on first row, this sucked, legs spent, rough to recover.
Worked Uncharted Spring Lifting meet all day, loading and judging.

Sunday - Rest RomWod