Deload push press

Push press
45x5
50x5
55x5

AMRAP 10
5-25lb DB PJ
50 jump ropes
100M sprint row

Those db jerks take some getting used to. And for some reason I was a jump rope retard tonight. I just kept fucking up.

Bench and squat

Note to self, don't do two lifts in 1 day.
Bench
70x5
80x3
86xmax. Got 5

Squat
120x5
132x3
147xmax. Got 5

Sucked. Eh, whatever.

Good mornings
85x8, 95x8, 100x8
These are going well, at least.

OHS
65x8, 75x4

4 rounds
15 push ups
15 box jumps

Not timed

Front squats and rows

3 rounds
5-95lb front squats
250M row

rest between rounds

Then 3 rounds
3-105lb front squats
200M row

I don't know the time on these.

Not a bad day just distracted by life

Fabulous day of deadlifts

Great day...

Deadlift
165x5
185x3
205xmax. Got 8!

Oh, I am pretty fucking happy with this.

Damn. 5/3/1 works.

Then farmers walks with 2-70lb KB's....
16(50ft)passes. OMG that gets hard!

65 GH sit ups

3 sets of max pull ups with red band

Great day.

Metcon

Just did a metcon today. I wasn't sure exactly what I was going to do today so I joined the class for once.

5 rounds
10 ring dips-red band
15 air squats
20 floor dusters

7:08

That felt pretty easy. I added

10 rnds
10 KBS-45lbs

I didn't time this.

1.5 pood no longer seems crazy

John, my buddy from the gym, who is going to regionals this weekend did a second workout that was insane. He never complains. John, you are a BEAST!!!!!

Push press

This has been the slowest lift to improve. So, I was especially happy with my results today.

Push press
70x5
80x3
90x9

I still have the scar on my leg from when I failed trying to press 90lbs and dropped the bar. Not that long ago...

KB shoulder press with 25lb
R arm 10, 10, 7
L arm 9, 6, 4

Ring dips with the red band
12, 11, 9

5 hand stand holds. Just as long as I could, the last one was about 45 seconds

Jump rope

Metcon

A dreaded 'metcon only' day...

My hamstrings were still a bit sore from the good mornings. Especially the right one.

This was supposed to be
10. 9, 8, 7, 6.....1
KBS-45lb
Box jumps
Pull ups

Oh boy, I couldn't do the jumps. My hamstrings just wouldn't cooperate. So, I just did the swings and pull ups.

The 45kb really is getting easier!

After I rested for a few I did a few minutes of jump rope. THEN I did some box jumps so I didn't feel like a complete failure :)