PP, heavy Fran, good mornings and GHD situps

Push press
70x5
80x3
90x5

UGGGGGH...Goddamn these are slow to improve.

Then I did (my version) heavy Fran

15, 12, 9
70lb thrusters
pull ups-blue band

6:17

Last time(December) I used a heavier band AND my time was 10:27!!!

Then good mornings
3x8 at 80, 80 and 85lbs

Last I did 2 min of max GHD sit ups. Got 50

Good, good day.

Back squats and more back squats

Beautiful day to squat...

Back squats

100x3
115x3
130x17

YES!

Then I thought I'd do a metcon I did back in August to see how I've improved

30 BS(110lbs)
200M sprint
30 burpees

Time 6:41

My time before was 8:17 ....and this time I was already smoked from the 130x17!

Floor press, metcon

Geez, the gym was packed tonight. I had no one to help me with these so I had to press out of the rack.

Not cool

60x3
70x3
80xmax. Got 11.

Grrr, I wanted a few more but the rack is too low and pressing it from that position is a fucking bitch and it sapped my strength.

Then...

15, 12, 9, 6, 3

45lb KBS
Dips-blue band

Time: 4:58

I am happy with this. I had been avoiding that KB(that I begged for) Glad I made friends with it again.

Deadlifts and litvinov sprints

Oh, how I love 5/3/1...

Deadlifts
145x3
165x3
185xmax. Got 13. YES!!

Then I did Litvinov sprints with OHS

3x8 75lb OHS with 150M row sprint after each set.

Haven't OHS more than 65lbs in a while, so I'm pretty happy.

Metcon

21, 15, 9
75lb power cleans
pull ups-blue band
250M row after each set

Time:16:10

Geez, this took forever.

Sadly, I've been neglecting cleans. And it shows.

PP, good mornings, metcon, row....

Today was just a really good day. Good work day, good hair cut, good workout.

Push press
65x3
75x3
85xmax. I got 9

An improvement, small but still...

Then a metcon

12 min AMRAP
5(20lb) KB shoulder press
10 box jumps 20" FIRST TIME using a legit box in a metcon since my surgery!!!!
15 abmat sit ups

6 rnds plus sp and bj

I was slow due to the bj's but I'm so super excited I did it. After my surgery I had to do bj's on ONE 45lb plate! WOOOOT!!
Also, it was supposed to be KB push press but 20lbs was too light so I did shoulder press to make it more difficult.

Good mornings
3x8 at 75, 75 and 80lbs

Then a 500M row which was way slow-2 min

Last, 3 sets max ring dips with red band

14, 12, 7

That's all.

Floor press and metcon

Floor press
55x5
65x5
75xmax. Got 15.

Last time I did 75 I got 9!

Then a metcon
7 rounds
5 snatches(just bar)
10 burpees
13:07

The burpees seemed to suck more than usual today. I'm still adjusting to going to the gym after work. I'm still working on my form with snatches so I'm staying light.