DL and Box jumps

12, 9, 6, 3

175lb Dead lifts
20" Box jumps

7:11

This was fun. And pretty hard at the end.

Rowing Grace, good mornings and sand bag sprints

3 rounds
10 C&J(80lbs)
250M row

10:58

Last time I did regular Grace it was with 70lbs so I'm cool with this.

Good mornings 3x8(85,85,90lbs)

7 50M-ish sprints with 20lb sand bag

First time using the sand bag. Kinda awkward at first, but fun :)

Deload again

Deload starts again..

Push press
45x5
50x5
60x5

Then a metcon
5 rounds
200M row
7 KBS-45#
7 ring dips-red band

11:20

Then KB shoulder press. Bumped up to the 25# this time
R arm 7,7,6
L arm 6,6,5

Then some hand stand holds and I managed a few swings with the 53#KB. Last time I tried I couldn't swing it at all.

HORRIBLE squat day

This is one of those days where I did so damn bad I don't even want to write about it...

Back squats

110x5 (these felt heavy, not a good sign)
125x3
140xmax. I got 6. SIX??? Yes, 6

What the fuck?? Last week I did 130x17. I don't even know what happened today....

So then I did tabata front squats with 70lbs. Lowest set was 6.

And still feeling disgusted with myself I decided to jump in with the class for their workout.

I missed the first 1k row but did the rest which was
25 KBS-35#
25 push ups
25 abmat sit ups
25 squats
25 KBS
500M row
 I have no idea what the time was. I don't care.

Floor press, metcon, BOX JUMPS

As much as I love floor press, it sucks having to rely on someone to help you. Grrrrr....

70x5 (this was supposed to be 65. I screwed up)
73x3
83xmax. Got 11.

I'll take that.

Then AMRAP in 12
5 push ups
10 knees to elbows
15 box jumps-20"

4 rnds plus push ups and k2e

A. Knees to elbows are stupid
B. ^^^^^^^^^^^^^^^^^^^

No, really. These took forever. The push ups were too easy and the jumps went really well!

So, I was feeling all confident on the 20" box. I decided to try the 24" after I finished the metcon. Initially I held on to a pull up band to make sure I could do it. Then I did 25 in a row. Wooot! This is a major improvement over the 45# plate that I was using last summer :)

Deadlift, pull ups and farmer walks

I was actually nervous about this, haha. My 1RM before I started 5/3/1 was 215....

Deadlift
155x5
175x3
195xmax. Got 10.

Totally content with 10!

Then 3 sets of max pull ups with the blue band. Shit, I forgot to record my numbers on this.

Then I did some farmers walks with a 70lb KB in each hand.
2 passes across the gym
4 passes
2 passes

Oh man. After the DL these got pretty tough.

Metcon, nothing special

5 rounds
100M sprint
10 box jumps, 20"
5 KBS 45#

10:58

Slow due to the BJ's but I'm ok with that.