Strength:

Bench press 1 - 1 - 1 - 1 - 1 - 1 - 1
175 - 185 - 195 - 205 - 215 - 225(PR) - 230(f)

then

20 x Back squat (170#)(PR)

then

3 sets
15 x Pull overs (25#)

then

10 x Strict chin up

3 sets
5 x weighted strict chin up (25#)


So a few notes today, a little let down by not benching more.  225 didn't seem that hard (tied a PR) but just couldn't get 230 up.  For the first time in my life I used a weight belt and it really does make a difference.  While the back squats sucked they were much easier and I'm kind of looking forward to how 175-185 will feel.

Warm-up:
Jog 1.25 miles

Conditioning:
Run 1000m
100 push ups
10 x Power snatch (99#)

So was destroying this until I got to the snatches.  Sounds weird but my technique is poor and in a fatigued state I had to step back and set up for each one, just didn't trust myself in getting it up.

then

Run 400m
50 sit ups
Run 400m
50 sit ups
Run 400m
50 sit ups
Run 400m

Not for time but 1/4 miles were at 1:45-1:50 pace.

Warm-up:
Bear Complex
Each round was 3x times the following sequence:
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Push press

89 - 99 - 109 - 119 - 129 - 139(1)

Got to 139 and the wheels came off, did 1 set and called it good.

Conditioning:
10 Rounds (1 per minute)
5 x Clean & Jerk (99#)

50 C&Js is no joke.

Then

20 minutes of 60/60 with 60 seconds walking and 60 seconds running to cool down.

After yesterday the legs and upper body were a little fatigued.  Really wanted to do some bar work at a lighter weight and higher repetitions to work on form while I'm fatigued.  Mission accomplished!  Tomorrow will be an active rest day with 20-30 minute jog.

Warm-up:
Jog 1 mile


Strength:
15 x Back squat (170#)

So I think I psyched myself out on this one.  Felt heavy from the beginning and while it would have been very close I think I may have been able to get through it.  Going for it again on Sunday.

Bench press 3 - 3 - 3 - 3 - 3
135 - 155 - 175 - 195 - 205(5)

Went for a max set on the end.

3 Rounds
15 x Pull overs (25#)

Conditioning:
3 Rounds
15 x Dips
20 x Inverted sit ups
20 x Back extensions

then

3 Rounds
20 x Hammer curls (30#)
15 x Perfect push ups

Cool-down:
20 minute row

Conditioning:
Helen
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups
(10 mins 15 secs)

So the time is not that impressive but it was a good workout all the same.  Getting ready to pick up the intensity a little.

Endurance:
Row 20 minutes

Very slow and relaxed.  Trying to burn off the food baby I created over the holiday weekend.

Strength:
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 155

after each set

10 x Strict chin ups
15 x Inclined sit up
15 x Back extension

then

20 x Back squat (165#)

then

3 Rounds
15 x Pull overs (25#)

So the stomach was feeling a little gross which made the first part a lot more painful than it should have been.    The 50 strict chin ups also pushed the strength workout into the next level.  Anyways got through that fine.  As for the next progression in the 20 rep back squat program, reps 18-20 were the first time I went down for a squat and didn't know whether or not I was going to make it back up.  It was brutal and I'm not looking forward to Thursdays go at 170.  Although I did feel a little weaker today, so hopefully after a rest day I'll be good to go.

Active rest day.

Endurance:

20 minute jog (2.25 miles)

Then

1000m Row

Then

6 x 500m Row

(2:07, 2:06, 2:03, 2:01, 1:59, 2:09)

Relaxed with a mixture of speeds to see how each felt.  Crazy how a 2:01 feels easier than 2:07 when you use better form.

Back to some strength work tomorrow followed by a legit rest day for Christmas.

Warm-up:
Jog 1 mile (9 mins 14 secs)

Conditioning:
21 x Deadlift (223#)
21 x Handstand push ups

(6 mins)

Around 10 minutes later.....

5 Rounds
9 x Deadlift (155#)
12 x Hands off push ups
15 x Box jumps (24 inches)

(13 mins 24 secs)

So yeah, box jumps and I are not friends had no rhythm and felt like they were taking forever.  Wanted to do a round every 2.5 minutes and was keeping it up through four rounds.  Was going to call it a wrap at that point but decided to finish it up.  That delay is the reason for the extra time the last round.  Need to work on box jumps for sure.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 185

after each set
10 x Hammer curls (25#)
10 x Toes 2 bar

then

20 x Back squat (160#)

then

3 Rounds
15 x Pull overs (25#)

Just strength today and progressing on my 20 back squat program.  Had to push through the last few but still within my limits.  Thinking 170 will be the first real test.

Endurance:
20 minute Run (2.3 miles)

Conditioning:
21-15-9
Hang power clean (89#)
Dips
Back extensions

Listening to my body and took it a bit easy today.  Conditioning with the light weight and easy movements was a sprint, still got the heart rate going.  Didn't time but it was in the neighborhood of 3-4 minutes.

Endurance:
Job 1.5 Miles (13 mins 30 secs)

Skill:
10 Rounds (1 p/minute)
1 x Deadlift
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Behind the head jerk
(133#)

Conditioning:
3 Rounds
Row 350m
5 x Squat clean (94#)
10 x Hands off push ups
15 x Knees 2 elbow
(12 mins 26 secs)

Legs are officially toast.

Strength:
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

after each set
15 x inclined sit up
5 x strict behind the neck pull up

20 x Back squat (155#)

Conditioning:
5 Rounds
10 x KB swings (50#)
10 x Pull ups

(5 mins 21 secs)

So the back squats felt a little easier today.  On the other side the pull ups were not fluid and my time reflects how off they felt.

Endurance:
6 x 400m (every four minutes)
1:45, 1:40, 1:35, 1:30, 1:30, 1:26

Legs are wiped, made this a rough piece.

So four days without working out, just crazy!

Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curl (25#)
15 x Inclined sit ups
15 x Back extensions


20 x Back squat (150#)


So weird that four days off felt like a month, but hey I'm an addict.  Thought the back squat was going to be a little easier on fresh legs.  Not so much.

OK so I need to stay committed to rest days.  Today should have been one, just couldn't stay away from the gym.  Still relatively easy day.

Endurance:
Run 20 minutes (2.2 miles)

Took it easy.

Strength:
Dead lift 3 - 3 - 3 - 3
133 - 199 - 229 - 249

Not really strength training was just trying to feel out what would be challenging for my conditioning.

Conditioning:
4 Rounds
5 x Deadlift (224#)
10 x Handstand push ups
Run 400m

(Around 12 minutes)

Took it easy on the run portion.

Endurance:
Jog 2 miles
(18 mins 09 secs)

Skill:
Box jumps at varying heights from 24 inches to 34 inches.
Power snatches at varying reps and weights from 89# to 124#

This is what I considered an active rest day, probably should have skipped the skill portion but wanted to get  some confidence in the movements.  Most of the snatches were not that great but felt like I finally found the right technique and grip.

Strength:
5 Rounds
5 x Bench press (145#)
10 x Hammer curls (30#)
15 x Knees to elbows

then
20 x Back squat (145#)

then
3 Sets
15 x Pull overs (25#)

then
Hang power clean 3 - 3 - 3 - 3 - 3
89 - 111 - 131 - 141 - 151

So decided on a few things, my supplemental bench presses will be the same weight as my 20 rep back squats for the next five weeks.  This round of 20 back squats unbroken was a tad bit less on the suck scale than last time.  Again in a few weeks this going to be murder.  The HPCs were just to practice the movement.  I think it was a PR for 3RM, but that's just because I don't do it very often.

Conditioning:
"Helen"
3 Rounds
400m Run
21 x KB swings (50#)
12 x Pull ups

Didn't time it because I just wanted to keep moving and not worry about the clock.  Probably on the fast side of my average times simply because I was able to push the pain out my mind and focused on getting through the work as quickly as I could.

Tomorrow will be an active rest day with just a 20 minute cardio session.

Endurance:
Just For Fun
Run 1 mile
rest 4 minutes
Run 1/2 mile
rest 3 minutes
Run 1/2 mile
rest 3 minutes
Run 1/4 mile
rest 3 minutes
Run 1/4 mile
Rest 3 minutes
Run 1/4 mile

So times were 8:03, 3:52, 3:32, 1:45, 1:40, & 1:36, just striding it out, legs are definitely fatigued from yesterday while I didn't feel like I was pushing it by the end I was a little tired.

Skill:
Push press 5 - 5 - 5 - 5 - 5
89 - 99 - 109 - 119 - 129

Just working on the movement with very manageable weight, need to transition into going overhead after a long cycle of working on strength using close gripped bench pressing.

Conditioning:
10 KB swings every minute for 10 minutes

So basically finish ten swings and rest the remainder of the minute and then go again.  The challenging part of this was that I'm trying to transition into American style KB swings from Russian by going overhead.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

after each set

15 x inclined sit up
10 x dips
15 x back extensions

then

20 x Back squat (140#)

then

3 sets
15 x Pull over (25#)

then

Strict Chin up max - max
20 - 12

So first day of 20 rep back squat program, can tell in a few weeks this is going to be rough.  Weight was 60# less than my goal of 20 reps at 200# is six weeks.  The rest of the workout was just to supplement and continue to work on my press and core strength.  I was pleased however to get 20 strict chin ups at the end of the workout, to be honest through number 19 & 20 were pretty ugly.

Endurance:
10 x 400m (1 minute break in between)

All at 1:45 pace,  trying to stay around 5k pace. Round 6-9 took some mental fortitude but definitely not as hard as I thought with the minimal rest.

Skill:
3 Rounds
20 x Weighted lunges (35# KB in each arm)
10 x Pull up

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

after each set 10 x hammer curls

Back squat 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

After each set 15 knees to elbows

Endurance:
4 Rounds
Row 500m(rest 1 minute inbetween)

Didn't have much time so had to cut the endurance portion short.

Warm-up:
Jog 1.5 miles
(13:30)

Skills
Power snatch to overhead squat to box jump
3 Rounds (99#)
1 - 2 - 3
First minute 1 of each movement
Second minute 2 of each movement
Third minute 3 of each movement
Repeat

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
199 - 219 - 219 - 219 - 219

after each set 10 handstand push ups

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

after each set
10 x Hammer curls
15 x Inclined sit ups
15 x Back extensions

Conditioning:
3 Rounds
Run 400m
12 x Back squat (135#)
10 x Strict chin up

4 Rounds
Run 400m
Row 500m

Didn't time it, but runs were around 1:50ish and rows were around 2:08ish.  Fighting off a cold so this was a little rougher than it probably should have been.

Strength:
Bench press 5 - 5 - 5 - 5 - Max
135 - 145 - 155 - 165 - 170(10)

after each set

20 x Hammer curls (10 each arm)
25 - 30 - 35 - 40 - 45

then

Back squat 5 - 5 - 5 - 5 - 5
135 - 150 - 165 - 175 - 185

after

Dips Max - Max - Max - 10 - 10

21 - 25 - 23 - 10 - 10

Endurance
8 x 400m Run (2 min break in between)

All between 1:44 - 1:46 each run, pretended it was 5k pace each run.

Endurance:
Run 3 miles
(26 mins 50 secs)

Conditioning:
5 Rounds
20 x Inclined sit ups
20 x Push ups
20 x Back extensions

Relatively easy day, just wanted to get 20 minutes of cardio in and a little core work.

Endurance:
Run 1.5 miles
(12 mins 09 secs)

Strength:
Deadlift 5 - 5 - 5 - 5 - max

135 - 185 - 205 - 225 - 225(9)

Made a rule about not dropping the bar just touch and go, grip slipped on the eighth rep and could only get one more before it was going to drop.

Conditioning:
Double "Helen"
6 Rounds
Run 400m
21 x KB swings (50lb)
12 x Pull ups

So a little let down with my time (26 mins 32 secs), the grand plan was to take it easy on the runs 2:10-2:15 pace and try to blow threw the swings and pull ups.  Turns out after two rounds the swings an pull ups even with taking a little more time on the run still really suck.  Still got through it, thinking next time I won't try to pace myself to even splits and will just go for it, going to suck either way so might as well get it done.

Conditioning:
5 Rounds
20 x Inclined sit ups
20 x Back extensions

Some core work, thinking I've ignored by lower back to much.  After this my back felt like it was made of granite.

Endurance:
Jog 2.5 miles
(22 mins 20 secs)

Conditioning:
21-15-9
K2E
Push ups
(A little under two minutes of pain)

Nothing to intense other than the super fast last conditioning part. Seems like it's super easy but its a sprint.  Anyways going to rest it up tomorrow and enjoy Thanksgiving, I'm sure I'll have a lot of working out to do to burn off all the turkey I'm going to eat.

Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5 - 5
135 - 155 - 185 - 195(3) - 185 - 185 - 135

followed by
10 x Hammer curl after each set (25#)

Conditioning:
Helen
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups

(10 mins 40 secs)

Not sure what was up with me today, definitely felt a little off.

Endurance:
Run 1.5 miles
(11 mins 53 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
165 - 175 - 185 - 200 - 155

After each set

Weighted chin ups 5 - 5 - 5 - 5 then 10 dead hang chin ups no weight
25 - 35 - 45 - 45

Conditioning:
Light "Murph"
Run 1 mile
1/2 "Cindy"
Run 1 mile

(28 mins 30 secs)

Wanted to do "Murph", but had limited time so cut the middle in half.  Felt good at a pretty controlled intensity.

Endurance:
Run 2 miles (16 mins 09 secs)

Conditioning:
5 Rounds
3 x Backsquat (185#)
10 x Handstand push ups
15 x Box jumps (24 inches)

Treated this more like a skill session with taking around a minute break in between each round.

Running felt nice and relaxed.

Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curl (25#)
15 x Inverted sit ups

Rest 2 minutes then


5 Rounds
5 x Bench press (155#)
10 x Hammer curl (25#)
15 x Back extensions

So not much time so ran through this pretty quickly, 155 a bit over body weight feels a little on the light side.

Conditioning:
3 Rounds
Row 500m
21 KB Swings (50#)
12 K2Es

Not exactly sure about time but it was somewhere between 11-12 minutes.

"CLOVIS"
Run 10 miles
150 Burpee Pullups for time. 

So Happy Veteran's day.  Decided to do the main site Hero WOD.  I have not ran more than five mile in about a decade.  Needless to say this was pretty brutal.  Still figured with rest added in I would average 10 min. p/mile pace and it would take around 30 minutes for the burpee pull ups.  Turned out to be right, not going to lie this was brutal.  

(2 hours 10 minutes)

Endurance:
Jog 2 Miles
(17 mins 40 secs)

Conditioning:
"Angie"
100 Pull ups
100 Push ups
100 Air squats
100 Sit ups
(19 mins 00 secs)

Pull ups were slow and broken up, rest felt good.  Next stop rest day!

Strength
5 Rounds
5 x Deadlift (163#)
10 x Push ups
15 x Knees 2 Elbows

5 Rounds
5 x Deadlift (188#)
5 x Handstand push up
20 x Russian Twist (35lb KB)

2 x 5 x Deadlift (223#)

Deadlift endurance is not there, 223# felt a little heavy after the previous 50 lighter weight lifts.

Endurance
4 Rounds
Run 400m
Row 500m

Ran and rowed all in 2:10 - 2:15 pace.

Not to intense, more just to mix it up and get some endurance training in.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

After each set

10 x Hammer curls (25#)
15 x Back extensions

Then

Bench press 1 - 1 - 1 - 1
185 - 195 - 205 - 215

Just messing around.


Conditioning:
4 Rounds
6 x Back squat (160#)
12 x Pull ups
Run 400ms

(15 mins 45 secs)

Went easy on the runs, still kept moving throughout.

Endurance:
6 x 400m (Every 4 minutes Go!)
(1:30, 1:30, 1:26, 1:22, 1:18, 1:34)

Light day, not sure why but this was pretty difficult.

Endurance:
Job 2.5 miles (22 mins 31 secs)

Strength:
5 Rounds
5 x Deadlift (229 - 239 - 219 - 219 - 219)
10 x Handstand push ups

Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175 - 185

after each set
10 x Hammer curls (25#)
15 x Inverted sit ups

Conditioning:
3 Rounds
400m Run
21 x K2E
12 x Back squat (135#)

Timer malfunction led to me losing track of how long the workout took, pretty sure it was around 12 minutes.  Went a little slow on the runs 1:50-2:00, didn't know how much the K2E and squats would take out of me and didn't want to die.  Felt pretty good throughout though.

So decided after two days of eating enough Halloween candy to send your average person into diabetic shock that I was going to need a longer workout.  So went to the well and pulled out Murph.  Nothing like a hero workout to take you to that place of suck and keep you going.

Strangely my performance today was much better and relatively easier than expected.  Breezed through the first mile in a relaxing 8:40 and performed the middle of the workout Cindy style.  The push ups usually the hardest part were solid.  I did take a little to long on the breaks after each third round and  in the transitions and lost a bit of time there.  Still for a time just over 40 minutes it felt pretty good or I should say I've gone slower and felt much worse .

"Murph"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 Mile

(40 mins 40 secs)

Warm-up:
Jog 1.5 miles (13 mins)

Conditioning:
5 Rounds
5 x Deadlift (229#)
10 x Burpees

(between 9-10 minutes)

Felt pretty good, 225# was feeling pretty heave a few weeks ago for deadlifts.  Today the weight went up nice and easy.   I definitely took it a little slow and focused on form.  As for burpees, what can you say, they suck.

So a couple light days in a row, yesterday I ran for 20 minutes before pulling a near all night study session for school.  Today was a little spent from no sleep last night but wanted to get my workout fix in.

Conditioning:
3 Rounds
Barbell Complex (90 - 94 - 94)
6 x deadlift
6 x row
6 x power clean
6 x front squat
6 x push press
6 x back squat

Weighted pull ups 2 - 2 - 2 - 2 - 2
0 - 40 - 50 - 60 - 70#

Very simple day, 70# felt pretty easy.

Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
15 x Inverted sit ups

5 Rounds

5 x Bench press (155#)
10 x Hammer curls (25#)
15 x Back extensions

Conditioning:
21 then row 750m - 15 then row 500m - 9 then row 250m
Back squat (135#)
Hands off Push ups

Endurance:
8 x 400m Run (2 min/break)
All at 1 min 42 sec pace.

Conditioning:
5 x Deadlift
10 x Knees 2 elbows
10 x KB swings (50#)


Took my time on the conditioning today, the intervals were not as fluid as usual.  Cardiovascular fitness was fine just the stride felt short and choppy.

Warm-up:
Jog 1.5 mile (14 mins)

Strength/Practice

Clean & Jerk 3 - 2 - 1 - 1 - 1
115 - 135 - 155 - 165 - 175(f)

Just practicing, cleaned 175 but failed the jerk, lost too much power dipping and stalling a little before I came  up.  The clean was a power clean, so that's something.

Conditioning:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

C&J (94#)
T2B

(13 mins 58 secs)

Blazed through the first four sets of C&J then fatigue and pain took over, strangely the last 4 sets of T2Bs were the worst could only put 4-6 together at a time.

So didn't want to completely skip the working it out, so just did the following.
20-19-18-17-16-15

Weighted sit ups 25#
Hands off push ups

Pretty relaxing day, was going to go longer but the gross but inevitable butt raspberry was creeping in.  Decided not to make showers and sitting down an extremely painful experience over the next few day and called it a wrap.

After taking a few days to relax with some light jogging thrown in, I'm back at it.  A little running and a little strengthditioning today.

Endurance:
Run 1.5 miles (12 mins 23 secs)

Conditioning:
4 Rounds
5 x Backsquat (185#)
10 x Hands off push ups
400m Run

So somewhere around 14 minutes on this one, squats are a little on the heavy side for me and I took it a little easy on the run with around 8 minute mile pace on the run.

Strength:
5 Rounds
5 x Bench Press (115#)
10 x Hammer curly (30#)
15 x Back extension

5 Rounds
5 x Bench Press (145#)
10 x Hammer curls (30#)
30 second L-sit

5 Rounds
5 x Bench Press (165#)
10 x Hammer curls (30#)
15 x Inverted sit ups

Endurance:
Jog 20 minutes (2.15 miles)

Endurance:
8 Rounds
Every 4 minutes run 400m, rest remainder of time
(1:41, 1:41, 1:35, 1:35, 1:30, 1:30, 1:26, 1:26)

Skill:
Every minute for ten minutes:
Barbel complex (111#)
1 x Deadlift
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Behind the neck jerk

Been a long week and really needed my fitness fix.  Off to enjoy sushi with the beautiful wifey.

Brief workout, a lot of work and a lot of homework means somethings has to give.

21 - 15 - 9
Deadlift (177#)
Box jumps (24 inches)
Handstand push ups

Just under 11 minutes, didn't treat it like a burner but also did take it to slow.

Warm-up:
Run 1.5 miles
(12 mins 39 secs)

Strength:
Hang Power Clean 2 Press 5 - 5 - 5 - 5 - 5
89 - 99 - 109 - 119 - 99
15 x K2E after each set

A brief workout to get home and watch the debate.

Strength:
Back squat 5 - 5 - 5 - 5 - 5
147 - 172.2 - 187.2 - 202.2(3) - 177.2(10)

Didn't want to skip working out completely so got some late night back squats in.

Warm-up:
Run 1.5 miles
(12 mins 36 secs)

Strength:
Deadlift 5 - 5 - 5 - 5 - 5
(183 - 223 - 238 - 248 - 223)

Conditioning:
8 min. AMRAP
5 x Power Clean (116#)
10 x Push ups
Row 250m
(4 Rounds)

Conditioning:
5 Rounds
5 x Bench press (135#)
10 x Hammer curl (25#)
10 x Back extension
10 x Toes 2 Bar

Strength:
Bench press 5 - 5 - 5 - 5 - 5
155 - 165 - 175 - 155 - 155

10 x Hammer curl (25#) after each set

Conditioning:
Helen
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups
(10 mins 19 secs)

Good workout today, had a lot of stress to let out.

Played some bball and had fun doing it.  Afterward got by Backsquat on and called it a day.

Backsquat 5 - 5 - 5 - 5 - 5
135 - 155 - 185 - 195 - 205(3)

Endurance:
8 x 400m Run (w/ 2 min break)
(1:45, 1:40, 1:35, 1:30, 1:25, 1:22, 1:18, 1:40)

Strength:
Hang power clean 2 strict press 5 - 5 - 5 - 5 - 5
95 - 95 - 100 - 100 - 100

then

10 K2E after each set for good measure

Been feeling like the last few days were a bit rough, today was a nice surprise.  Even the faster intervals felt good with a nice smooth but powerful stride.  First time in a while I'm thinking I can break 70 seconds in a 400 meters without killing myself.  Taking a rest day tomorrow and then back to strength programming.

Warm-up:
Jog 10 minutes

Strength:
Deadlift 5 - 5 - 5 - 5 - 5
133 - 177 - 209 - 244 - Opted out at this point and went 1 - 1 -1 w/ 254 - 274 -294(f)

Form on deadlifts has felt suspect lately and in turn lifting more difficult.  Focused on good form and didn't really worry about the weights.  The final sets of one were just to see where I'm at 274 went up nice and easy, 294 not so much.  I'm thinking I'm definitely on the weaker side.  Seeing after a four week cycle what I can do.

Conditioning:

1/2 G.I. Jane
50 Burpee pull ups
(7 mins 15 secs)

Tried the mix grip on these today, felt stronger until around 30 then had to switch to the jump kip.  Was going to go for the full 100, but wasn't feeling like completely wrecking myself.

Warm-up:
Run 1 Mile

Strength & Conditioning:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)
15 x Knees to elbows

Run 800m

5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
15 x Weighted sit ups (22#)

Run 800m

Light but good workout.

Endurance:
Run 2 Miles
(17 mins 13 secs)

Felt pretty relaxed and easy.

Conditioning:
Light "Isabel"
30 x Power snatch (95#)
(4 mins 45 secs)

Rest 10 min.

Baseline:
10 x Pull ups
20 x Push ups
30 x Sit ups
40 x Air squats
Row 500m
(4 mins 30 secs)

Rest 10 min.

Light "Grace"
30 x Power clean & jerk (95#)
(3 mins 45 secs)

So a little rough today, definitely went around 90%, still though a good workout.

Endurance:
Run 2 miles (17 mins 53 secs)

Conditioning:
5 Rounds
5 x Deadlift (225#)
Max handstand push ups (13, 11, 9, 10, 9)
2 minutes active recovery (rowing)

Endurance:
3 x 800m Run (3 min break)

(3:35, 3:30, 3:28)


Conditioning:
21 - 15 - 9
Push up
K2E

Quick workout, a lot of school work and not much time.

Conditioning:
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

(20 mins 30 secs)

Last two rounds of benches were a pain, it took me just as long to do the last two rounds as the first three.  Still a good workout.

Five rounds of:
100m Farmers walk
20 / 20 / 20 Planks

Conditioning:
"Murph"
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile

(41 min 14 secs)

So that sucked, poor night's sleep, poor dietary choices, whatever it was literally quit about half a mile from the end.  After walking away told myself no way I'm quitting a Hero WOD and got it done.

Warm-up:
3 Rounds
5 x Pull up
10 x Push up
15 x Sit up

then

250m Row


Conditioning:
20 Min. AMRAP
500m Row
10 x Clean & Jerk (99#)
(5 Rounds)

Pretty good conditioning, I set a goal of five rounds before I started and I think it was a case of self fulfilling prophecy. Surprised by how easy the Clean & Jerks went up but I did go at a pretty moderate pace 2:15ish on the 500m Rows.  

Decided to relax a little this week and just do some longer conditioning.  Going to go for Murph next!  Oh yeah!.

Endurance:
Jog 30 Minutes (3 Miles)

Conditioning:
30 x Power snatch
(4 mins 20 secs)

Rest 10 minutes

"Helen"
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups

(10 mins 50 secs)

Strength:
5 Rounds
10 x Bench press (135, 140, 145, 150, 155)
10 x Knees 2 elbows
10 x Deadlift (133, 153, 173, 193, 213)

Endurance:
8 x 400m
(1:45, 1:40, 1:35, 1:30, 1:25, 1:30, 1:40, 1:45)

Conditioning:
5 Rounds
10 x K2E
10 x Push ups

Working on muscle endurance with the strength training to try and make those high rep 100-115# overhead  workouts a little easier.  Today was a bit intense though, thinking the squats yesterday added a little spice to the endurance workout today.  Seriously those last few 400m really packed the suck factor.  The conditioning was just a sprint to end the day with a little bit of intensity.

Had some fun playing basketball, shot was off but hey keep shooting till you make it.

Went to the gym and got in a little strength work to keep progressing.  Managed to set a PR for five rep weight pull ups.  I think.

Backsquat 5 - 5 - 5 - 5 - 5

155 - 175 - 185 - 185 - 185

after each set

Weighted pull up 5 - 5 - 5 - 5 - 5

25 - 35 - 45 - 55(3) - 55(PR)

Backsquat was a little strained after an hour or so of Bball.  The weighted pull ups felt good, I did't attack the first 55# set and failed after the third rep.  Got mad and got err done.

Active rest day, 20 minute jog (a tad over 2 miles) before hitting the books.

Strength:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)

Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 185 - 195(3)

Endurance:
Run 2 miles
(17 mins 16 secs)

Conditioning:
3 x Deadlift (244#)
6 x Handstand push up
12 x Knees 2 elbows

I'm a little upset my wife won't let me try and bench press her.  I mean really, we are in love and stuff.  Anyways today's workout was pretty good.  For the most part everything felt good, the deadlifts did feel a bit heavy and I had to drop the weight and reset before pulling the next one for the last two rounds.  Still fitness felt good today!

Warm-up:
Run 1.25 miles

Conditioning:
30 x Squat clean & press
(Right around 5 minutes)


Rest 15 minutes

"Helen"
3 Rounds
400m Run
21 x KB swings (50#)
12 x Pull ups
(10 min 58 secs)

Another quick workout day due to school.  Just wanted to work on the squat cleans and presses (more like a thruster) and get in a little conditioning.

Warm-up:
Run 1 mile

Conditioning:
Light "Grace"
30 x Clean & Jerk (99#)

3 mins 20 secs

Rest 10 minutes

Modified "Half Cindy"

3 Rounds Cindy
5 x Pull ups
10 x Push ups
15 x Air squat

Run 400m


3 Round Cindy
5 x Pull ups
10 x Push ups
15 x Air squat

Run 400m


3 Round Cindy
5 x Pull ups
10 x Push ups
15 x Air squat



In around 12 minutes.

Endurance:
6 x 400m Run

Phone died so I didn't have a stop watch, just ran walked around 80 meters and ran again.  Not horribly fast my legs are a little sore from the back squats and weighted lunges a few day back.  While I don't think I was going that fast the fatigue made the effort feel much harder.

Conditioning:
6 Rounds (one every 3 minutes)
10 x Push press (116#)
10 x KB swings (50#)
10 x Box jumps (24 inches)

Wanted to do Jack, but after considering how fatigued I was already I didn't feel like completely destroying my body.  Determined the best course of action was just doing one round every three minutes. Still a good workout.

Light jog with the beautiful wife!  Active rest day!

So played some ball today and pretty much got destroyed, so that was fun.  Usually that would be a wrap on my working out but didn't want to miss a strength day.

Strength:
Back squat 5 - 5  - 5 - 5 - 5
135 - 165 - 185 - 200(3) - 185

After each set
Weighted chin up 5 - 5 - 5 - 5 - 5
25 - 30 - 35 - 40 - 45

Probably could have gotten 200# up five times but kept leaning forward in the squat and was not 100% sure I was going to be able to come back up.   Decided to just call it good from there.

Conditioning:
5 Rounds
10 x Weighted lunges (35# KB in each arm)
10 x Knees 2 elbows
10 x Burpees

Didn't time but little to no rest through out, although I was going at a moderate/slow pace through out the workout.

Strength:
5 Rounds
5 x Bench press (125#)
10 x Arm curl (25#)

5 Rounds
5 x Bench press (155#)
10 x Arm curl (25#)

Did 10 the last set for good measure.

Endurance:
10 x 400m (2 min break)
(1:45, 1:40, 1:35, 1:30, 1:25, 1:22, 1:30, 1:35, 1:40, 1:45)

Alright so intensity went up another notch, sub 6 minute mile you are going down.

Conditioning:
5 Rounds
10 x KB swing (50#)
10 x Pull ups

Endurance:
2 x Run 1 Mile
(8:35, 8:02)

Pretty relaxed and easy.


Strength:
Squat clean 5 - 5 - 5 - 5 - 5
111 - 121 - 131 - 141 - 111

Got some work and homework to do so today's workout was a bit on the light side.

Active rest day, jogged a couple miles with the extremely beautiful, wonderful, and talented wife!

Strength:
10 Rounds
10 x Bench press
10 x Knees 2 Elbows
10 x Dead lift

Bench press (weights)
(115 - 120 - 125 - 130 - 135 - 140 - 145 - 150 - 135 - 115)

Deadlift (weights)
 (131 - 141 - 151 - 161 - 171 - 181 - 191 - 201 - 151 - 131)

Going to feel this tomorrow, arms and grip were like spaghetti for round 9 & 10.  Trying to work on muscular endurance.

Endurance:
Row 2000m

then

Run 1 mile

Just relaxed during this and took it easy.

Endurance:
Run 1 Mile
(6 mins 55 secs)

Happy with the time but could have gone faster, thinking I'll try this again in the next day or two.

Strength:
Back squat 3 - 3 - 3 - 3 - 3 - 3 - 3
135 - 165 - 185 - 195 - 185 - 185 - 185

5 x Behind the neck pull ups after each set

Used to do these all the time in high school, might not have a much practical transference in the movement but they look and feel bad ass.


Conditioning:
10 KB Swings every minute for 10 minutes

Going OH with the swings is a bit new so this was more skill than conditioning, still a good workout.

Endurance:
8 x 400m (2 min break)
(1:45, 1:40, 1:35, 1:30, 1:30, 1:35, 1:40, 1:45)

Picked up the intensity a bit on this, actually felt really good until the sixth one and from there it just kind of sucked.

Skill:
Every minute for ten minutes:
2 x Power snatch to overhead squat (89#)

Added some weight and went 99 - 109 - 119 for one power snatch to overhead squat at the end.

On the lighter side today with the focus on interval training.

Strength:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)
10 x Knees 2 elbows

Then


5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
10 x Toes 2 bar

Then

Bench Press 5 - 5 - 5
155 - 165 - 175


Conditioning:
5 Rounds
5 x Squat clean (90#)
15 x Push ups
45 x Sit ups

So took an extra rest day, to re-evaluate a little after feeling like I was going to die after the workout Monday.  Came to the conclusion that I need to add a little intensity but I'm doing the right things in the areas of strength and endurance.  Also that I need to get back to my strict observance of rest days, body needs time to recover sometimes.

So worked out with Colorado Strength & Conditioning for a partner WOD.  On paper this looked like a breeze, but turns out if you add a bit of intensity to it, it kicked my ass. I would like to say it was due to a little too much drinking this weekend and to yesterday's hard ass work out.  The truth is when you workout with other people you pick up the intensity to the next level and when I workout on my own it's not a place I go to very often.  After today probably going to start working out in groups a lot more.

WOD: Partner WOD
Complete for time:
4 x 100m Sandbag Carry Relay
250 Air Squats
150 Kettlebell Swings
75 Hand Release Push ups
4 x 100m Sandbag Carry Relay

Warm-up:
800m jog

Conditioning:
Jack (20 min AMRAP)
10 x 116# Push Press
10 x 24inch Box Jump
10 x KB swings 50#

7 Rounds + 3 PP

Actually felt pretty good, PP usually are the limiting factor, but they felt relatively good.  Box jumps however were a bit harder than usual, just not comfortable as I was before the knee injury.  The confidence will come back.

Skill:
6 x 10 Toes 2 Bar

Endurance:
Jogged 3 miles

Strength:
5 Rounds
5 x Push press (111#)
10 x K2E

5 Rounds
5 x Push press (121#)
10 x K2E

Been doing bench for so long wanted to ease into my first push press day with a little light weight, higher volume, and focus on form.

Conditioning:
5 Rounds
Run 400m
15 x Squat clean (90#)

Definitely could go fast on this one (around 21 minutes), used the runs as an active recovery going pretty slow.  Also could have gone after the squat cleans a little harder, having never done this many in a workout before even at this light of weight I was hesitant to kick it into the next gear.

Endurance:
10 x 400m Run (w/ 2 min break after each)
All between 1:39 to 1:41

Day before the the dreaded rest day, yep that's right time to let the body recover a bit.  I really love this workout.  Need to start steadily dropping down the times.  Feeling like sub 6 min mile is coming here soon.

Strength:
3 Rounds
Barbell complex (89#)
6 x Dead lift
6 x Row
6 x Hang power clean
6 x Front squat
6 x Push press
6 x Back Squat

Squat Clean 2 Thruster 3 - 3 - 3 - 3 - 3
111 - 111 - 121 - 131 - 141(1) - 151(1) - 111

The 141 & 151 were just to see how the weight felt.

Endurance:
Row 5k (22 mins 25 secs)

Another day to the point with work and school schedule eating up most of the day.

Strength:
Back squat 3 - 3 - 3 - 3 - 3 - 3 - 3
155 - 175 - 195 - 210 -185 - 185 - 185

Conditioning:
5 Rounds
5 x Strict pull up
10 x Hands off push ups
15 x KB swings (50#)
(6 mins 20 secs)

Endurance:
Row 5k
(23 mins 50 secs)

Not much time today so kept it simple.

Warm-up:
Jog 1 mile
2 x 800m moderate pace

Conditioning:
Light "Isabel"
30 Snatches 89#
(3 mins 54 secs)

5 minute break

Light "Grace"
30 Clean & Jerks 89#
(2 mins 59 secs)

So decided to go 6# lighter this time to focus the workout more on speed and skill of the movement than strength.  It works with dropping over a minute on each from the last time I did a similar workout.

4 Rounds
Row 500m
Run 400m
2 minute break in between rounds

All rounds were between 4:08-4:10

While warming up at the track by my gym ran into a elderly gentlemen who was running laps as well.  He told me he was visiting from Connecticut and stopped by the track to relive his memories of running track there 56 years ago.  He was a really cool guy and in amazing shape for 72, I mean amazing.  I just hope my passion and enthusiasm towards fitness endures as long as his.

Strength:
"For The Ladies" with some of this and some of that!

5 Rounds
5 x Bench press (125#)(first was at 115# but it felt to light)
10 x Knees 2 elbows
5 x Dead lift (183#)


5 Rounds
5 x Bench press (145#)
10 x Knees 2 elbows
5 x Dead lift (203#) 


5 Rounds
5 x Bench press (165#)
20 x  Hammer curls  (25#, 10 each arm)
10 x Knees 2 elbows

Had to stop the dead lifts after the second go round, hands were getting shredded and a tear was going to happen.  Decided to put in some curls for good measure.  

Endurance:
Running
1.5 Mile warm up
8 x 100m stride/sprint (1 every minute)
.5 Mile cool down
100m were between 15-18 seconds, was pretending it was the first 100 of a 400m sprint. 

So played some basketball for around 50 minutes and had to meet my wife for  photo shoot thing for her work.  Was going to hit some weights later but after a long week decided I could use a little extra rest.

Conditioning:
Crossfit Games "Chipper"
10 x OH Squats (99#)
10 x Box Jump overs (24 inch)
10 x Thruster (99#)
10 x Power Clean (119#)
10 x Toes 2 Bar
10 x Burpee Chest 2 Bar pull ups
10 x Toes 2 Bar 
10 x Power Clean (119#) 
10 x Thruster (99#) 
10 x Box Jump overs (24 inch) 
10 x OH Squats (99#)

Dropped the weight down pretty significantlly so that I could go faster and avoid breaking sets up as much as possible.  Didn't time it on purpose, but I was able to keep moving through out with little rest.  If I guessed it was still pretty slow though somewhere between 10-14 minutes.  

Endurance:
8 x 400m (1 min in between)
All at 1:45 pace

So that was way to easy, thought cutting down on the rest would make it more challenging.  The lungs are definitely working.

Strength:
Power clean 5 - 5 - 5 - 5 - 5
89 - 111 - 131 - 151 - 141

25 Push ups after each set

Strength:
"For The Ladies" with a little something extra!

5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#, 5 each arm)
5 x Back squat (115#)


5 Rounds
5 x Bench press (135#)
10 x  Hammer curls  (25#, 5 each arm)
5 x Back squat (135#)


5 Rounds
5 x Bench press (155#)
10 x  Hammer curls  (25#, 5 each arm)
5 x Back squat (155#)

Treated it like 3 separate workouts with little to no rest in between sets and rounds at each weight.  Focused a bit more on speed not only between sets and rounds but reps as well.  Wanted a bit more a dynamic workout.

Endurance:

Jog 2 miles,

then

8 x 100m stride/sprints

Conditioning:
"Filthy Fifty Da Home Version"
50 x Hands off push ups
50 x Back squat 95#
50 x Knees 2 Elbows
50 x One arm snatch (25#)
50 x Lunges
50 x Jumping pull ups
50 x Burpees
50 x Sit ups
50 x KB swings (50#)
150 x Single jump rope

(30 minutes)

Endurance:
Jog 2.5 miles (23 mins 15 secs)

Row 3 x 1250m
(5:29, 5:29, 5:29)

Skill:
1 x Power snatch (89#)
1 x OH squat (89#)
Every 30 seconds for 10 minutes

Conditioning:
Death by K2E (knee 2 elbow)
Completed 16 rounds

Could have gone a bit more but was happy with breaking my goal of 15.

Warm-up:
Jog 1 mile

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
223 - 223 - 223 - 223 - 223

5 Box jumps before and after each set.

Conditioning:
Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

So today was a rough piece.  While box jumps felt good the weight on dead lifts felt much heavier and withing the first 25 pull ups and push ups the lactate acid in my arms felt like cement.  Definitely time to rest incorporate some rest days in.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (2# DBs)


5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
155 - 165 - 175 - 185 - 135
After each set 10 x Hammer curls (25# DBs)

Endurance:
10 x 400m run (1:30 break in between)

First 8 between 1:40-1:45 last two 1:52 & 2:00

The last two were extra credit to feel how the slightly slower pace felt.

Warm-up:
Jog 1.5 miles

Endurance:
10 x 100m run (one every minute)

Strength:
Back squat 5 - 5 - 5 - 5 - 5 - 5
135 - 155 - 170 - 185 - 155 - 135

After each set

Weighted pull ups 5 - 5 - 5 - 5 - 5
25 - 25 - 25 - 25 - 25

Endurance:
Jog 3 Miles (28 mins 20 secs)

Legs are a bit sore but wanted to get in some endurance work before what could be an all out rest day tomorrow.

Warm-up:
1.5 Mile run (12 mins 47 secs)


Conditioning:
"Put in Work"
20 minute AMRAP
3 x Dead lift (244#)
6 x Handstand push ups
12 x Knees 2 elbows
250m Row

5 Rounds + 15 reps

Ended up finishing out the 6th round in about 21 mins 30 secs. Felt good, dead lifts felt heavy to the point I was pulling and dropping almost each one.  Just didn't feel strong and it was the only way I felt I could keep good form.  Used the row part to recover a little, other than that it was a pretty decent workout.

Strength:
3 Rounds
10 x Bench press (115#)
20 x Hammer curls (25# 10 each arm)

3 Rounds
10 x Bench press (135#)
20 x Hammer curls (25# 10 each arm)

Bench press 3 - 3 - 3 - 3 - 3
155 - 165 - 175 - 185 - Opted out and finished with 10 x Bench press (135#)

After each set

10 x Hammer curls (25# 5 each arm)

Endurance:
Row 5k (22 mins 58 secs)

Little bit of a light day, legs were a little sore from yesterday.  Just decided to get some upper body strength and put in 20+ minute row.

Endurance:
1.5 mile run (12 min 45 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

After each set

Weighted chin up 5 - 5 - 5 - 5 - 5
25 - 25 - 25 - 35 - 35

Conditioning:
Helen
3 Rounds
400m Run
21 x Kb swings (50#)
12 x Pull ups

(10 min 50 secs)

Swings and pull ups were easy, but the run not so much.

Strength:

5 Rounds

5 x Clean & Jerk (89#)

10 x Weighted sit up (33#)

5 Rounds 

5 x Clean & Jerk (109#)

10 x Knees 2 elbows

4 Rounds

3 x Clean and Jerk (124#)

10 x Toes 2 Bar 

More of a skill session than true strength or conditioning.  Just try to feel comfortable with the movements and strengthen my core.

Endurance:
10 x 400m (2 min break)
First 8 were between 1:32 - 1:40 pace

Last two were right around 2:00 pace.

Body is fatigued and I could tell after the first two that this was going to be a rough one.  Just toughed it out, the 95 degree weather definitely didn't help as well.

Somewhat of a rest day, did some light jogging with the beautiful wife!

Endurance:
2 Mile (18 min 05 secs)

5 x 1000m Row
(4:36, 4:20, 4:14, 4:16, 4:18)
(2 mins 30 rest in between)

Considered this an active rest day.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (125#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (145#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (165#)
10 x Hammer curls (30# DBs)


Endurance:
2 x 1 Mile jog


Didn't want to take a rest day but body is kind of sore.  Kept it simple with some strength and light running.   

Endurance:
8 x 400m (2 min rest in between)

(1:52, 1:45, 1:40, 1:35, 1:30, 1:35, 1:40, 1:45)

Conditioning:
1/2 GI Jane
50 Burpee pull ups
(6 mins 50 secs)

Warm-up:
Run 2 miles (16 mins 43 secs)

Strength / Conditioning:
5 Rounds
5 x Dead lift (155#)
10 x Box jumps (24 inches)

(one round every 2 minutes)


5 Rounds
5 x Dead lift (185#)
10 x Box jumps (24 inches)

(one round every 2 minutes)


5 Rounds
5 x Dead lift (215#)
10 x Box jumps (24 inches)

(one round every 2.5 minutes)

Just wanted to work on box jumps but thought I needed something in front to replicate the fatigue in a workout and figured hey why not through in some moderately weighted dead lifts.  Box jumps 125 to 150 were pretty brutal.

So Thursday was a rest day.  Friday and Saturday I helped a friend move which in itself was a pretty good workout.

Today I didn't have much time so just threw together a strength/conditioning workout.

5 Rounds
5 x Bench Press (115#)
10 x Hammer curls (25#) 5 each arm
5 x Back squat (115#)
10 x Knees 2 elbows

Rested 2 minutes


5 Rounds
5 x Bench Press (135#)
10 x Hammer curls (25#) 5 each arm
5 x Back squat (135#)
10 x Knees 2 elbows

Skill:
Clean & Jerk 9 x 5
99 - 99 - 99 - 99 - 99 - 109 - 119 - 119 - 89

Just working on feeling strong through out the movement, took 1-2 minutes between sets.  Funny how light 89# felt during the last set.

Endurance:
Jogged for 27 minutes

Wanted to do the "Ship" Crossfit workout but after the high volume squats and 20 rounds of "Cindy" yesterday my legs were in in no shape for squat cleans and burpee box jumps.

Will save that workout for this weekend.

Conditioning:
"Cindy"
20 minute AMRAP
5 x Pull up
10 x Push up
15 x Air squat

20 Rounds

Rest 10 minutes

Death by Toes 2 Bar

1 minute 2 T2B, 2 minutes 4 T2B, 3 minutes 6 T2B,...............,7 minutes 14 T2B, etc...

Got through 7 rounds

Cindy felt good focused on good form on all the movements with legit range of motion especially on squats and push ups.  Easy to cheat a little on push ups especially when you're tired.  Actually surprised with how easy push ups felt didn't break any up until the 17th round and I think even then it was more mental.  This definitely gave me hope that I can get 22-24 rounds at some point in the future.

On the toes 2 bar it felt super easy until I got to the 12 on minute 6.  About 8 in my kip and form was just shot and I was struggling to coordinate my body.  After I finished the 14 the next round I decided to call it good.  I'm thinking the 100 kipping pull ups and first 40 T2B just fatigued my shoulders to a point I could not continue.

Endurance:
Ran 60/60 for 26 minutes at a moderate pace at a steep incline, just kind of cooling down while getting some running in.

Strength:
 "Get Your Weight Up Son"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)
5 x Back squat (116#)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)
5 x Back squat (138#)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs)
5 x Back squat (158#)


 High volume with relatively moderate weight.


Skill:
Every minute for 10 minutes
3 x Power snatch (89#)


Endurance:
5 x 400m
(1:40, 1:35, 1:30, 1:26, 1:45)


Just messing around with paces to see what was comfortable.

Endurance:
4 x 800m Run

Conditioning:
5 Rounds
10 x Weighted sit ups
20 x Weighted lunges (25# each arm)
10 x Burpees

10 min break

4 Rounds
9 x Dead lift (153#)
12 x Knee to Elows
Row 500m

Warm-up:
1.5 mile run (13 mins 30 secs)

Conditioning:

Light "Isabel"
30 Snatches 95#
(4 mins 59 secs)

10 minute break

10 Rounds of "Cindy"
(9 mins 20 secs)

10 minute break

Light "Grace"
30 Clean & Jerks 95#
(3 mins 59 secs)

So threw together three different workouts Crossfit Games style.  Never done Isabel before and just not comfortable with the movement yet.  Still the weight was light enough to power through it.  The recovery between each seemed more than enough but the last workout I could tell especially with the time that I was fatigued.

Endurance:
8 x 400m (1:30 rest in between)

Yep on tread mill with 1.5% incline all at 1:45 pace.

Conditioning:
Diane
21 - 15 - 9
Deadlift 225#
Handstand push ups

Treated this more like a strength session than a conditioning.  Like it or not after the interval session the dead lifts felt super heavy and with only knowing strict handstand push ups those were done broken up and slow.  Overall a really good day of training.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (125#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (145#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (165#)
10 x Hammer curls (25# DBs) 


Back squat 3 - 3 - 3 - 3 - 3
135 - 165 - 185 - 205 -185

10 x Hands off push ups after each set


Just messing around with back squat weights to see were my strength is at after not going heavy on squats in while.   205# for three reps is decent for me, as back squats are an area I was progressing at before the knee injury.  I still like the heavy volume close grip bench press, although I'll need to start transitioning into more presses and jerks.


Endurance:
Jog 20 minutes


8 x 500m Row (2:30 minute rest in between)


(2:03, 2:02, 2:01, 2:01, 2:00, 2:00, 2:00, 2:00)


Goal was to go at a moderate yet semi-challenging pace 2:00-2:02, felt challenging yet relatively easy due to the slower pace.