Conditioning:
10 Rounds
3 Strict Press (95#)
6 Chest to Bar Pull Ups
9 Chest Slap Push Ups
(19 mins 20 secs)

Coach said to go hard and fast the first few rounds because the last few were going to hurt.  Glad I listened or I would not have finished in the 20 minute time cap.

Strength:
Overhead Squat 3RM
65 - 85 - 105 - 115 - 125(PR) - 135(1)

then

Practice Power Snatches at 75# (60% OHS 3RM)
10 and 15 Reps

Conditioning:
For Time
10-1
Power Cleans (150#)
Handstand Push Ups

Got one power clean of five in before the 15 minute time cap.  Workout was brutal but the 90 degree weather didn't help much.

Strength:
Establish 1RM Bench Press
135 - 185 - 195 - 205 - 215 - 225(f)

The 40 strict handstand push ups took the arms out for the strength, still solid considering.

then

4 Rounds
Row 250m
6 Deadlifts @80% 3RM (225#)

So as usual took it easy on the weekend with focusing on endurance.  Saturday consisted of a three mile run at a snails pace and Sunday was 10 x 100m sprints each in 16-18 seconds and resting the remainder of the minutes before starting the next sprint.  Felt relaxing.

Conditioning:
5 Rounds for time
5 Bear Complex (115#)
400m Run

(20 mins 23 secs)

Strength:
Find 1RM Back Squat
135 - 155 - 185 - 205 - 225 - 245(f) - 235(1RM)
then
7 x 2 @ 55% of 1RM
(135#)

So like to say I killed it but definitely felt like I rested too much during the conditioning.  I was pleased with equaling my PR on back squat given how dead my legs felt.  Confident I can put up more down the road.

Ended up just shooting some hoops and taking it nice and easy.  Need to step back a little and embrace the fact that rest days are not deterrents to becoming stronger and fast but necessary facilitators of growth.

Conditioning:
5 Rounds For Time:
12 Deadlifts (135#)
8 Floor Press (135#)
4 Bar Muscle ups

(11 mins 43 secs)

Strength:
Superset (4 Rounds)
5 x C&J (115 - 125 - 130 - 135(4))
1 15ft Rope Climb

Solid day.  Grip gave way at the end.

Conditioning:
25 KB Swings (53#)
Run 1000m
50 Power Snatches (45#)
Run 1000m
25 Wall Balls
Run 1000m

(25 minutes)

Running and I are no longer friends.

Conditioning:
200 Killer Rope Jumps
15 Squat Cleans (135#)
20 Handstand Push Ups
25 Box Jumps

(11 mins 43 secs)

Strength:
1000m Row (4:13, very slow after the conditioning)

Squat Balance 3 - 3 - 3 - 3 - 3
75 - 95 - 105 - 115 - 95

Snatch High Pull 3 - 3 - 3 - 3 - 3
95 - 115 - 135 - 135 - 135


Good day of working out, the conditioning was definitely in my wheel house.  The strength movements were foreign but felt good.  The squat balance really helped me feel more confident in dropping into the squat with weight.  I'm thinking this will definitely help my squat cleans and squat snatches as I progress.

Conditioning:
12 Min AMRAP
5 Wall Climbs
10 Thrusters (115#)
25 Killer Ropes

2 Rounds + 5 Reps

Form on the thrusters was all off, made it much harder to string them together which in turn  led to me dropping the bar and resting way too much.  Need to practice thrusters and comfortable with the movement.

Strength:
Jerk 1 - 1 - 1 - 1 - 1
135 - 155 - 165 - 180(PR) - 185(F)

Power Snatch 3 - 3 - 3 - 3 - 3
95 - 105 - 115 - 95 - 95

Second strength day and second PR.

Conditioning:
50 Chest Slap Push Ups
50 Push Press (115#)
50 Alternating Barbell Lunges (115#)

* Every 2 minutes complete 20 lateral bar jumps

So this took me around 30 minutes.  I've been feeling pretty good lately and instead of being smart and building on this I decided to train six days in row.  Body just didn't respond and this felt like a marathon.  The only good part was that the lateral bar jumps felt nice and easy.  Going to take a few days off.

Conditioning:
4 Rounds
3 Bar Muscle Ups
6 Power Snatches (115#)
9 Knees to Elbows
12 Back Squats (115#)

(18 mins 19 secs)


The power snatches were by far the limiting factor.  After the first round each felt like a one rep max.  Still happy to get 24 up without any failures.

Strength:
Handstand walking practice - Actual was able to go some distance before crashing into the ground.

Snatch grip push press - Maxed out at 145#, could have gone a bit heavier I think.  This was a new PR since I've basically never done the movement other than to get heavier overhead squats up.

Deadlift 3 - 3 - 3 - 3 - 3
(135 - 185 - 225 - 245 - 265 - 280(PR))

Again probably could have gone slightly heavier on the deadlift, but was happy to make progress.

Spent the weekend working out with my nephew Cory to try and get him in shape.  Did a few track intervals include 50m wind sprints and 400m repeats followed by a few make shift crossfit style workouts.  Was a lot of fun teaching him movements and seeing him push himself.

Conditioning:
50 KB Swings (53#)
50 Killer Rope Jumps
25 HSPU
50 Killer Rope Jumps
50 Wallballs (20#)
50 Killer Rope Jumps
25 Weighted Sit Ups (45#)

(17 mins 36 secs)

Wallballs are feeling easier, if that's even possible.  Overall felt like I get a good pace and kept moving.

After playing basket ball for a little over an hour I thought it would be a good idea to go workout.  Not sure if the basketball took my legs from me or if the deadlifts weight was just to heavy but this was painful.

Conditioning:
For Time:
9 Deadlifts (255#)
9 Pull Ups
Rest 1 Min
6 Deadlifts (255#)
15 Pull Ups
Rest 1 Min
3 Deadlifts (255#)
21 Pull Ups

(8 mins 30 secs) *I think, I forgot to look at the clock in my completely wiped state.

Conditioning:
For Time:
400m Run
4 Rounds
6 Pull ups
12 HR Push Ups
18 OH-Lunges
Then
400m Run

(13 mins 50 secs)

OH-Lunges felt good, which is usually a very painful experience.

WOD:

2 Rounds For Max Reps:
1:00 Mtn Climbers LR=1
1:00 Snatch Grip DL 75/55#
1:00 Hang Pwr Snatch 75/55#

(109 Reps)

Strength:
25 mins to work up to a 1RM Front Squat.
Then, drop to 85% and do 2×4

Front Squat 1 - 1 - 1 - 1 - 1 -1 - 1
(135 - 155 - 165 - 185 - 200(pr) - 205(f) - 205(pr))

2 x 4 @ 165#

Pretty happy with the front squat PR, was hoping to get 200# up.