4 x 400 w/2 min. rest

400 - 1:41
400 - 1:44
400 - 1:45
400 - 1:46

These weren't actually 400s, they were two times around the track at Strom. (7 times = 1 mile), so that would mean each one was roughly 457 meters. So in all I ran an additional 200m.

CFT

Press - 120
Squat - 190
D/L - 275 (poor form)

585

5 rounds of DB Split Clean / 21 Pull Ups

18:13
used 2 - 30 lb. DB had to pause at around 8 reps, then do 7 more for 15 reps of Split Cleans
then 21 Pull - ups, paused at 10 or so

5 rounds in 18:13, started watch right after first set of DB cleans

Squat Clean / Sit ups

95# Squat Clean/Sit-ups

10/40
8/30
6/20
4/10
2/10

RXd was 115 and GHS SitUps but I was at home and it was the first time I'd done this

Probably could've done 115 after the 10 rep one....next time
also, hopefully the last day of sinus probs.
much more energy today than the last few days

Thruster, Hang Pwr Clean, SDHP

5 - Thrusters, 7 - Hang Power Clean, 10 - Sumo Deadlift High Pull w/95#
by 5 rounds

tiring

Still having upper respiratory problems (allergy season)

Filthy Fifty (35)

Filthy 35
24 minutes

jumping pull-ups
box jump
KBS - 50# DB
K2E
walking lunge
"Back extensions"
Push Press 45#
Wall Ball 10" 15# ball
Burpees
Double Unders

1 Snatch

More of a skills workout - I feel like I could probably do around 135, but too unstable,need to work on the quickness
95 - fail
65
85
95
100
100
100
100
100
100

Fran

BW:147

first time as RX'd

1 - 2:54
2 - 3:51
3 - 2:19

total:9:05

backyard, vibram FF, no breakfast

Weighted Pull-Ups D/L, OHS practice

BW 149.5

50# x 1
55# x 1
55# x 1
55# x 1
55# x 1
55# x 1
55# x 1
40# x 2
OHS 95# x 5
35# x 3
D/L 135# x 12
35# x 3
D/L 185# x 6
35# x 3
D/L 185# x 6

"Barbara"

Subbed four rounds
Five rounds, each for time of:
20 Pull-ups (butterfly), 1st round chest to bar kipping
30 Push-ups
40 Sit-ups (lay down, knees up, chest to knees, arms at sides)
50 Squats

Rest precisely three minutes between each round.

1 - 6:17
2 - 6:31
3 - 6:31
4 - 6:34

L and I did about the same time, she subbed 10 pull ups
2 minutes per round slower than last time, last time did crunches on swiss ball

deadlift, HPC, Front Squat, Push Jerk

Five rounds for time of:
125 pound Deadlift, 15 reps
115 pound Hang power clean, 12 reps
125 pound Front Squat, 9 reps
125 pound Push Jerk, 6 reps

I did four rounds, the first round I did 125 on all, but had to scale the HPC to 115 on subsequent rounds, I was able to get 5 rounds on D/L and HPC, but had to leave before I could do the 5th FS and Push Jerk.

HPC was definitely my hard one. Need to work on shrug and jump, and grip. Grip fails after those D/L.

Prescribed was 135#.
1 - 5:31
2 - 7:14
3 - 8:20
4 - 8:58
5 - 5:39 (after HPC)

400m and 50 squats

Four rounds for time of:
Run 400 meters
50 Squats
1 - 3:25
2 - 4:04
3 - 5:24 (maybe went a little farther)
4 - 5:12

Back Squat

Blatt
CFWU x 3 -OHS (BF kipping to chest)
5 sets of 5
45 x 6
135 x 2
180 x 2
175 x 3

1 - 175
2 - 175
3 - 175
4 - 180
5 - 180

holding breath really helped, felt confident enough to move up to 180 for last two sets

Then,
95# thruster practice
12, 7, 3, 3 as fast as possible