Conditioning:
5 Rounds
11 x Burpees
11 x Toes to Bar

(8 mins 45 secs)

Hit my new goal of finishing every workout Rx'd and within the time limit.

Conditioning:
21 Deadlifts (95#)
21 Thrusters (95#)
800m Run
15 Deadlifts (95#)
15 Thrusters (95#)
400m Run
9 Deadlifts (95#)
9 Thrusters (95#)
200m Run

So sucked it up on this one, at least the running part.  Ended up walking half of it for a very slow finishing time that I think was 21 mins 18 secs.  Endurance where are you?

Strength:
2 x Power Clean
2 x Jerk

95 - 115 - 135 - 155 - 155 - 165(f) - 135

Was stupid and arched my lower back on 165 after stalling at the bottom to try and get it up.  Felt a slight tweak and bailed. Thankfully was not injured.  Moral of the story, if you can't maintain solid form (155 was ugly), don't go up in weight.

Good day back after a week off for vacation.

Conditioning:
21 - 15 - 9
2 for 1 Burpees (two push ups each burpee)
Deadlifts (225#)

Got 3 of 9 deadlifts done before 10 minutes expired.  Really need to get mentally tougher, should have finished the workout.  

Strength:
 5 - 4 - 3 - 2 - 1

Back Squat 135 - 155 - 175 - 195 - 225
Stone to Shoulder 65 - 95 - 95 - 95 - 135
Push Jerk 115 - 125 - 135 - 145 - 155(f) - 155(f)

Every single rep on the push jerks was a fight.

Saturday 7/20
Endurance:
Jogged 2.5 miles
8 x 100m Sprint EMOM

I let it loose a few time in the middle rounds and hand timed a 13.5 second and 13.8 second 100m.  A few positives is that I didn't feel like I was all out and not to long ago a 15 second 100m felt hard.


Sunday 7/21
Endurance:
5 x 400m Run every 4 minutes
1:55, 1:50: 1:47, 1:43, 1:35

Jogged 1.5 miles

Kept the pace light for the intervals and just in general today.

Strength:
Hang Power Clean 5RM
95 - 115 - 135 - 155(PR)


Conditioning:
4 Rounds
9 Deadlifts (115#)
6 Hang Power Cleans (115#)
3 Front Squats (115#)
400m Run

(15 mins 30 secs)

Running, my nemesis.

Conditioning:
24 Hang Power Snatches (95#)
24 Over Head Squats(95#)
24 Toes to Bar
24 Sumo Deadlift High Pull(95#)
24 Barbell Lunges(95#)
24 Wall Balls
24 Chest to Bar Pull Ups
24 8 Count Body Builders

Got 3 8 count body builders in before the 24 minutes expired. A little let down I didn't finish but was happy with the hang power snatches and overhead squats.  I thought for sure those two movements would take me a lot long but I actually finished them pretty quickly.

Strength:
Back Squat 1 - 10 - 1 - 20 - 1 - 30
(185 - 155 - 195 - 145 - 205 - 115)

The 20 & 30 reps were probably worse than anything in today's workout.  Albeit they probably sucked so much because of the workout.

Relatively easy day.

Endurance:
Jogged two miles

then

100m Run EMOM x 16

All 100 meter runs were 19-21 second pace, just pretending it was a 1600m race and tried to replicate what that would feel like.

Conditioning:

10 Rounds For Time: (25 minute cap)

Odd Rounds (1,3,5,7,9)
10 Lateral Burpee Over Bar Jumps
10 Deadlifts 135/95#
200m Barbell Carry 135/95

Even Rounds: (2,4,6,8,10)
10 Pull Ups
10 Back Squats
400m Run

So got through 4 Rounds + 10 burpees, while it really sucked I definitely took this one a little easy.  

Strength:

Split C&J 3 - 3 - 2 - 1 - 1

115 - 135 - 155 - 165 - 165(f)

Just working on form and getting comfortable with the movement.

Followed by:

4 C&J (115#) EMOM for 7 Rounds.

Decided to do 6 the last minute to make it a Light "Grace".

I would just like to say I don't like being the sweatiest person in the world but I guess someone has to be.

Two hours of basketball in 90-100 degree weather the day after a heavy barbell, burpee, killer rope, and running WOD has left my legs feeling like I betrayed them.  Also my body feels like it's on the cusp of heat stroke.  Hey that which does not kills you......

Anyways definitely going to take a rest day tomorrow.

Conditioning:
25 Wallballs (20#)
50 BB lunges (135#)
100 Killer Rope Jumps
Run 1 Mile

4 Burpees EMOM (until the run)

So yeah, did the 25 wall balls in the first minute and it was all down hill from there.  Going to put this one in the rear view.

Strength:
Power Clean 1 - 1 - 1 - 1 - 1
135 - 155 - 175 - 185(f) - 185(f) - 185(f) - 180(PR)

Power Clean 3 - 3 - 3 - 3 - 3 (75% of 1RM)
135#

Not a bad day overall, didn't quit and while not all you can ask for it's enough right now.

Conditioning:
6 - 9 - 12
Hang Power Snatch (95#)
Burpee Box Jumps
Chest to Bar Pull Ups

Only got through 6/12 burpee box jumps before time expired.  Lungs are were burning a little and body felt like my nervous system was in shock.  Strangely the movement I thought would be easiest the hang power snatches became what broke the camels back.  Still nice to work out again.

July 4th - July 7th

So managed to get strep throat and was out of it a few days.  Probably a good idea to take some rest days anyways.  Going to hit the strength portion of tomorrow's workout and see how that feels.

July 3rd

Conditioning:
For Time:
50-40-30-20-10
Killer Ropes
5-10-15-20-25
Deadlifts (135#)
20 of 25 Deadlifts finished by time cap of 6 minutes, sucks to fall five short.

Strength:
3RM Push Jerk
(115 - 135 - 145 - 155 - 165(PR))

12 Minutes:
Even Minutes:
3 C&J (135#)
Odd Minutes
Box Jumps (30 inches)

July 2nd

Conditioning:
100 Back Squats (115#)

Got 86 done before the ten minute cut off, got 50 in a row before dropping the bar.  Might have benefited from a better plan then trying to do all 100 in a row.  Had to add 14 plate burpees at 45# to make up for falling short.  Pretty good workout.

July 1st

Strength 1:
Max weight of the following barbell complex:
Squat Clean
Hang Squat Clean
Front Squat
(115 - 135 - 155(f) - 155)

Conditioning:
3 Rounds For Time:
30 Toes To Bar
20 HR Push Ups
10 Hang Power Cleans (125#)
200m Run

(22 minutes)

Strength 2:
Good Morning 3x8
(85 - 95 - 95)
Back Rack Lunges 4x6
(115 - 135 - 155 - 175)

Pretty good day of fitness.