So not the best day in the history of working out.  No excuses though just gave into the suck.  Ran a mile in 8:36 which is a warm up mile pace followed by not being able to hang power clean 155 for three reps.  Just going to pretend today never happened and hit it again tomorrow.

Warm-up:
2 x Crossfit warm up

Conditioning:
2 Min max muscle ups

3 x Bar muscle up
12 x Chest to bar pull up

then
10-1 (10 minute cap)
Front squat (155#)
Floor press (155#)

So got two front squats into round 6, not sure what I was thinking with going 155# on front squats.  Weight was just too much for my weak form.

Still got three bar muscle ups in a row, first time I've tried one in say 7-8 months and the first time I've stringed more than one together.

"Loredo"
6 Rounds
24 air squats
24 push ups
24 lunges
400m run

Hit time cap of 30 minutes right as I was finishing.  Poor life choices the night before led some stomach problems.

Ran 4 x 400m at 90 second pace a few hours later.  Just want to work on form since the running was my weakness in the workout.

Warm-up:
3 Rounds
10 Bench press (135#)
10 Dips
10 Back extensions
10 Toes 2 bar

Strength:
20 x Back squat (180#)

Hit it!

3 Sets
15 Pull overs (25#)

Skill/Conditioning:
10 Rounds (1 p/minute)
3 Power cleans (131#)
10 Push ups

then

3 Rounds
10 Strict chin ups
10 Box jumps (24 inches)

Cool-down:
Row 20 minutes

Excited to hit 180#, heading to the end of the program and thinking 190-195 is possible.  Given my 1RM is 235 I'm excited to see where I'm at after a deload week and working back into the Wendler strength program.

Warm-up:
Jog 2 miles

Conditioning:
Double Baseline
2x
10 x Pull ups
20 x Push ups
30 x Sit ups
40 x Air squats
Row 500m
(9 mins 58 secs)

Skill:
10 Rounds (one each minute)
3 x Power clean (116#)
3 x Box Jump (24 inches)

Easy day, hit my goal of sub 10 minute double baseline. Kind of took it too easy the first round with coming through around 5:15 had to turn up the jets a little to hit it sub 10 on the back end.

Conditioning:
Murph
Run 1 mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 mile
(39 mins 15 secs)

Strength:
5 rounds
5 x Bench press (155#)
20 x Hammer curls (10 each arm @ 30#)

Longer conditioning today followed by some bodyweight bench presses.

Warm-up:
10 x Sampson stretches
10 x Sit ups
10 x Push ups

Strength:
Back squat x 15 (180#)

Then
3 sets
15 x Pull overs (25#)

Conditioning:
"Helen"
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups
(10 mins 08 secs)

Again the back squat failure had more to do with my core and not my legs .  Really felt like I could do it but at 15 the form was deteriorating and decided not to get 20 sloppy.  Confident I can hit it next time.

Warm-up:
5 Rounds
10 x Dips
10 x Inverted sit ups
10 x Back extensions

15 x 1 Power snatches
Weights between 89 - 119#

Conditioning:
3 Rounds
400m Row
21 x Knees to elbows
12 x Clean & jerk (99#)
(16 mins 17 seconds)

Endurance:
3 Miles of 60/60s with running 60 seconds then walking 60 seconds.
(34 minutes)

A little sore but a good workout all the same.

Strength
20 x Back squat (175#)

Then
3 sets
15 x Pull overs (25#)

Conditioning:
4 Rounds
5 x Hang power clean 2 jerk (104#)
10 x Pull ups
15 x Weighted sit ups (33#)
Not for time

Cool-down:
20 minute row

Really happy to get through 175 on the 20 rep back squat program.  Was hard but I gained some confidence heading into the heavier weights.

Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5
135(10) - 155 - 175 - 185 - 195 - 135(20)

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

then

Run 20 minutes

A light day, the body is just not recovering as usual.  Probably need to take a few days off soon or get a massage.

So still feeling some muscle soreness from "Linda" two days back so decided to go with some light conditioning instead of strength training today.

Conditioning:

Half "Murph"
Run 1 mile
50 Pull ups
100 Push ups
150 Air squats
(17 mins 45 secs)

then

100 KB Swings for Time (50#)
(3 mins 57 secs)

Was feeling awesome and put 40 together after I put it down I kept giving into the mental suck and could only put together 10-15 at a time.

Active rest day.  Rowed 5k with going 1 minute at 5k PR pace and 1 minute slow and relaxed.

Endurance:
Row 5k (22 mins 43 secs)

Warm-up:
5 Rounds
10 x Inclined sit up
10 x Back extenstion
10 x Dip


Conditioning:
"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (227)
Bench Press: body weight (155)
Power clean: 3/4 body weight (116)

I weigh 150 so I went a little over on each.

(34 mins 7 secs)

Took a long time on the deadlifts, weight is heavy for me so I broke the longer sets up and I took my time getting set to focus on good form and avoid injury.  Still happy with my time, I wasn't trying to smash it and I'm confident I can take some serious time off next time I try this.

Warm-up:
Job 1 mile

Strength:
Push press 5 - 5 - 5 - 5 - 5
89 - 109 - 119 - 129 - 139

then

15 x Back squat (175#)

then

3 sets
15 x Pull overs (25#)

The strength was there but the form and core were not, just felt awkward which led to too much of a break in between sets and ultimately the back feeling strained.  Might have been able to get five more but would have risked injury as my form by the 15th was suspect.  Going to take a few conditioning days and then try and hit this again.

Conditioning:
Cindy Take a Lap
20 minute AMRAP
Run 400m
3 Rounds of Cindy (1 Round = 5 pull ups, 10 push ups, & 15 air squats)

*Completed 4 Rounds

So yeah might not have been the best post 20 squat program workout, still my legs felt fine until the last round and at that point everything felt bad.

Warm-up:
Jog 1 mile

2 x 400m strides

Skill:
3 Rounds (one every two minutes)
10 x Thrusters (95#)
then
2 Rounds (one every minute)
5 x Thrusters (95#)

10 Rounds (one every minute)
1 x Power snatch
1 x Overhead squat

Conditioning:
3 Rounds
10 x Push press (95#)
10 x KB swing (50#)
10 x Box jump (24 inches)
10 x Knees 2 elbows

(8 mins 30 secs)