Conditioning:
"Bring Sally up Bring Sally down"

So my lower back start to spasm a bit and I basically just tried to hold on till the end of the song.  Thinking it has more to do with eating horribly and not hydrating the last few days.

Anyways after a relaxing weekend with the wife in Steamboat I'm feeling rested.

Conditioing:
"Hammer"
5 Rounds
5 x Power Cleans
10 x Front Squats
5 x Jerk
20 Pull Ups
Rest 1.5 minutes between rounds.

Finished three rounds in 25 minutes, was not feeling on point today.  Everything felt heavy especially the jerks.  Still a good workout.

Strength:
5 Rounds
5 x Bench Press (125#)
10 x Hammer Curls (25#)
10 x Knees to Elbows

then

5 Rounds
5 x Bench Press (145#)
10 x Hammer Curls (25#)
10 x Good Mornings (45#)

then

3 Rounds
5 x Bench Press (165#)

Endurance:
4 Rounds
Row 500m
Run 400m

(17 mins 29 secs)

Really needed to workout today.  On to the next one.

Conditioning:
"Sindy"
15 x Air Squats (75#)
10 x Chest Slap Push Ups
5 x Chest to Bar Pull ups

(8 Rounds)

So was going to take a rest day but the workout looked like too much fun.  The good news is that each of the movements felt easy, bad news is that endurance is still not where I want it to be.   Definitely ready for a rest day.

Strength:
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
10 x Strict Toes to Bar
then
5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
10 x Back Extensions
then
5 Rounds
5 x Bench Press (155#)
10 x Hammer Curls (25#)
10 x Inverted Sit Ups

Endurance:
5 Rounds
Row 500m
10 Push Ups
Run 400m

(24 mins 48 secs)

Strength:
Power Clean 1 - 1 - 1 -1 - 1 - 1 - 1
135 - 155 - 165 - 175 - 185(f) - 185(PR)

Conditioning:
2 min Max Front Squats (145#)
then
8 min
Power Clean 10 - 8 - 6 - 4 - 2
Bar Jump Burpee 10 - 10 - 10 - 10 - 10
E3MOM Run 150m
then
2 min Max Front Squats (145#)


So the workout was ruined a bit by a mid workout  poop thanks to the six pack of beer I had last night.  Still pretty excited about the power clean PR, I knew 185# could happen just had a mental block.  The nice thing is that it went up with almost no dip so thinking 200+ with a squat is not out of the realm of possibility.

Strength:
Back Squat 5 - 5 - 5 - 5 - 10
185 - 195 - 205 - 215(4) - 185

Weighted Chin Ups 5 - 5 - 5 - 5 - 10
20 - 26 - 32 - 44(4) - 0

So yeah, late day at work and just hit some strength training.  One rep away from a 5RM, lame.

Conditioning:
30 Min. AMRAP
15 x Burpees
400m Run/Jog
15 x Toes 2 Bar

5 Rounds + 13 burpees

So a grinder, happy with score just wish I would have fought through the runs more and I may have gotten to 6 rounds.

Strengthitioning:
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
15 x Toes 2 Bar

5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
15 x Back Extensions

3 Rounds
5 x Bench Press (155#)
10 x Hammer Curls (25#)
15 x Inverted Sit Ups

then

12 Minutes of 60/60 slow/fast on the rower to cool down.

Just trying to get my strength back, felt stronger today than Saturday but the last few reps of 155# were  rough.  I did pick up the speed a little and did the first few sets at a pretty fast clip.

Conditioning:
"Badger"
3 Rounds
30 Squat Cleans (95#)
30 Pull Ups
800m Run

2 Rounds + 15 in 35 minutes.

So during the warm up both knees and especially the left one was feeling a bit weird, during the first run I had to stop a few times because it was just not feeling right.  Pushed through but took the runs even easier than my regular easy running pace.  Either way it was a good workout.  Glad I can rest up for a few days.

Strength:
Deadlift 3 - 3 - 3 - 3 - 3 - 3
225 - 245 - 255 - 255 - 255 - 255

Dreams of 315# coming in a few weeks.  Each set actually felt like it was getting easier as I progressed.

Mission don't feel like your only working out if you are near dying is in its early stages but in full effect.

Strength:
"For the Ladies"
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
10 x Knees 2 Elbows

5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
15 x Inclined Sit Ups

5 Rounds
5 x Bench Press (145#)
10 x Hammer Curls (25#)
15 x Back Extensions

Yep the shoulder is feeling better and need to get some of my strength back, after the volume of going overhead yesterday this warm up slash strength session was a bit on the hard side even with the lighter weight.


Conditioning:
4 Rounds
Row 500m
Run 400m

(17 mins 40 seconds)

This workout seems to keep me mentally in it were just running or rowing 20 minutes drives me crazy.  Went nice and easy.

Endurance:
Row 20 minutes

then

4 x 400m Run


Skill:
3 C&Js EMOM for 10 minutes

@111#

after a bit then did the following

2 Squat Cleans to Thruster EMOM for 10 minutes

@111#

Pretty easy day.

Conditioning:
3 Min AMRAP
3 C&J
3 Chest Slap Push Ups

1 Min Rest

2 Min AMRAP
2 Jerks
3 Chest Slap Push Ups

1 Min Rest

1 Min AMRAP
1 Clean
3 Chest Slap Push Ups

1 Round equals one time through each set.  Finished 11 Rounds, failed a jerk or I would have had twelve. Good thing is the shoulder felt decent, strength is still down but tried to make up for it by being more violent during the movement.

Strength:
Front Squat 5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

85 - 135 - 155 - 165 - 175 - 185 - 195 - 205(f)

Form was horrible, weight was shifting forward even more than usual.  Surprised I was able to muscle through 195.

Conditioning:
Tom's Workout

Run 1 Mile
3 Bar Muscle Ups
6 "Angry Toms"
12 Box Jumps (30 inches)
24 Toes 2 Bar
Run 1 Mile

(48 mins 15 secs)

Umm long and sucky.

Endurance:
4 Rounds
Row 500m
Run 400m

Conditioning:
Single Jump
100-90-80-70-60-50-40-30-20-10
Sit Ups
10-15-20-25-30-25-20-15-10-5

Relaxing workout at low intensity.  Feel like I have the bounce back in my legs.

Conditioning:
Nasty Girl
50 Air Squats
7 (sub bar muscle ups)
10 Power Cleans (135#)

Not feeling the conditioning today, never pushed myself out of being comfortable.  Was just doing singles and taking way to much rest on the major movements.

Strength:
Back Squat
10 x 3 (185#) (every 2 minutes)

So thought this was going to be a bit easier than it was.  Got a bit difficult after half way through.  Still finished and my goal is to start feeling comfortable under the bar with weights of 185 or more.

Endurance:
Row 2000m
Run 1 mile
Row 2000m
Run 1 mile

(37 minutes 01 second)

Longer endurance day with a focus on keeping the pace slow and relaxed.

Endurance:
6 x 400m Run (Every4Minutes)

Pretty modest pacing with an average of 1:45.

Strength:
Back Squat 5 - 5 - 5 - 5 - 5
131 - 155 - 175 - 190 - 205

after each set 5 strict chin ups

All in all a simple but good day, broke in my Adidas Powerlifters shoes today and man could I tell the difference.  The 205 felt really good I was thinking about going for a PR at 215 but after yesterday, today's intervals, and the volume of back squats I called it good.

Conditioning:
For Time:
1000m Run
5 Curtis P's
800m Run
4 Curtis P's
600m Run
3 Curtis P's
400m Run
2 Curtis P's
200m Run
1 Curtis P

Weight=125#

Finished just under the 30 minute time cap at 29 minutes 59 seconds.  Running is a huge weakness, I do feel like I'm getting more comfortable though.

Conditioning:
Floor Press
30-20-10 (115#)

after each set

15 Deadlifts (115#)
10 Toes 2 Bar
5 Wall Climbs

So was four wall climbs away from finishing.  Whatever is ailing my shoulder is leading to strength loss in my left arm.  The 115# floor press should have been easy as cake but I fatigued way too fast and I even failed an attempt.  Going to see a doctor in the next few weeks if it continues.

Endurance:
5 Rounds
Row 500m
Run 400n

(23 mins 38 secs)

Something about this workout keeps me interested in doing it.  Kept it nice and easy but consistent.

Conditioning:
"Donny"
21-15-9-9-15-21
Deadlift 225#
Burpees

Only got through 4 of the last 21 deadlifts by the 20 minute time cap.  Wish I had this one to do over again I was not using the bounce on the deadlifts until the second half of the workout.  The last 20 deadlifts actually felt like the easiest of the workout.  If I would have started out doing this at the beginning I think I would have given myself a few extra minutes and could have at least been close to finishing.  Still a great workout and glad I went heavy.

Endurance:
4 Rounds
Row 500m
Run 400m
(17 mins 45 secs)


Conditioning:
Couplet:
Jump Rope Singles
Sit Ups
100 - 80 - 60 - 40 - 20
  10 - 20 - 30 - 40 - 50
(7 mins 35 secs)


Relaxing day with focusing on endurance and a little conditioning.