Conditioning:
55 X Wall Balls
45 X Bar Facing Burpees
35 x Toes 2 Bar
25 x Deadlift (245#)

(19 mins 30 secs)

So the good news is the shoulder held up through the toes 2 bars, still not 100% for sure with kipping but was good to try the movement out.  Lower back is a little tight still from early in the week and it was a challenge to maintain form through the deadlifts.

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

Finished five round in 31 mins 30 secs, second day in a row that working outs felt a bit rough.  Either way while it was not soft it felt good.

Strength:

Deadlift 5 - 5 - 3 - 3 - 1 - 1 - 1

135 - 185 - 223 - 253 - 273 - 293 - 313(F) - 308(F) 

So thinking I could have got 308 up but the form was horrible and didn't want to risk injury.

Conditioning:

5 Rounds

5 x Deadlift (228#)

10 x Burpees

(7 mins 03 secs)

The deadlifts were rough on the lower back so had to go a bit slower than I would like.

Endurance:

Warm-up:
Jog 1200m

9 x 100m Sprints (Every 45 seconds) (17-18 pace)

then

15 Minutes

3 x C&J (116#) EMOM

So just some track work followed by some skill work through volume on the clean and jerks.  Back at it tomorrow.

Endurance:
Run 2 Miles

Then

Row 4000m

Hildalgo
Run 2 Miles
Rest 2 minutes
20 x Squat Cleans (135#)
20 x Box Jumps (24 inches)
20 x Overhead Lunges (45#)
20 x Box Jumps
20 x Squat Cleans (135#)
Rest 2 minutes
Run 2 Miles

So 63 minutes and 35 seconds, probably could have went faster.  Told myself I wanted to be faster then 20 minutes for each section.  Magically each took me just under 20 minutes.

Conditioning:
Row 500m
Run 400m
then
Row 1000m
Run 800m
then
Row 1500m
Run 1200m

(28 minutes)

Slow and steady pace with under 2:20 for 500m on rows and steady 2:00 pace for 400m on the runs.  Taking it a bit easy due to the hammies screaming from yesterday.  Also with Halloween coming I have way to much candy at work and not enough will power.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (225)
Bench Press: body weight (150)
Power clean: 3/4 body weight (115)

(26 mins 46 secs)

So pretty big improvement from last time I did this workout.  I owe a lot of it to the work on my cleans, the hip thrust is starting to feel more natural and I felt a lot more fluid in the movement which allowed me to jump right back into the deadlifts.  A bit of a stressful day and needed to move some weight.

So jonesing for that workout today.

Conditioning:
6 Rounds
Run 400m
3 x Back Squat (185#)

Every 3 mins 10 secs started the next round.

Skill:
Hang Power Clean  5 x 5 EMOM (89#)

2 min Break then

Hang Power Clean 5 x 5 EMOM (111#)

2 min Break then

Hang Power Clean 5 x 3 E2MOM (131 - 141 - 141 - 146 - 131)

So not going to lie workout  felt hard and heavy today and the last set of HPCs was not that soft either.  Need to get my sleeping schedule in order.

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

(26 mins 29 secs)

So pretty good workout was hoping to break 25 minutes but really not sure I could have pushed it much harder the last few rounds.  Hoping this endurance work pays off.

Conditioning:
25 Minute AMRAP
250m Row
1 C&J (136#)

4060 Meters & 2176# on the lift, didn't go all out just tried to keep a decent pace.


Skill:
16 Minutes
Even Minutes 3 x Hang Power Clean (116#)
Odd Minutes 3 x Clean & Jerk (116#)

Working on the hip thrust on both movements to make the clean easier.  Actually started to feel easy after the first few minutes and got into a good rhythm with linking them together.  I'm going to start incorporating a lot more of this to get my lifts more efficient.

Conditioning:
10-1
1-10
Floor Press (150#)
Strict Pull Ups

Got to 2/10 pull ups before 15 minute time cap.  The pull ups were chest to bar but after half way point the shoulder was bothering me a bit and went to pull ups.

Strength:
Deadlift Congo
135 - 155 - 185 - 225 - 225 - 250 - 275 - 250 - 275 - 250

Ten minutes of taking turns deadlifting, pretty decent volume considering the limited time.

After
Back Squat 5 - 5 - 5 - 5 - 5
135 - 165 - 185 - 185 - 185
with
3 x 10 Back Extensions to loosen the back up.

The deadlifts thrashed the legs, squats were pretty rough.

Conditioning:
200 Singles
50 Bar Hopping Burppes
25 Front Squats (135#)

Run 150m every 2 minutes.

So probably my biggest weakness is that I rest, rest a lot.  This workout was almost no rest and I felt like I was going to die.  Anyways that sucked.  I am going to put a little blame on this one on the all night study session followed by a early morning study session fueled by an insane amount of coffee.

Strength:
Floor Press 30 - 20 -10

115 - 135(18) - 145

then

3 Rounds
20 x KB Swings (55#)
10 x Hand Stand Push Ups

After the floor presses the hand stand push ups were insanely hard.  Broke them up like crazy but got through them.  Need to learn how to kip.

Conditioning:
"DT"
5 Rounds
12 x Deadlift
9 x Hang Power Clean
6 x Jerk

So 3 Rounds + 20 reps at 115#, a pretty pathetic performance today.  Guarantee I'll do this workout with more weight and do much better next time.  I'm just physically and emotionally drained right now.  Also shoulder held up on the jerks, so at least that's good.

Endurance:
8 Rounds
Row 500m
Run 400m

(39 Minutes)

Slow and steady effort, just wanted to get the heart pumping.

Conditioning:
8 Rounds  (One round every 3 1/2 minutes)
Run 400m
5 x Back Squat (155#)

Running on a treadmill so a little easier than running outside, went from 1:52 first round to 1:18 the last round, descending around five seconds on each run.  Back squat is definitely getting stronger

Conditioning:
10 Minutes:
Even Minutes - 100 Single Jump Ropes
Odd Minutes - Rest

then
4 Minutes
75 Jumping Lunges
AMRAP Wall Climbs in remaining time

Strength:
Deadlift 1 - 1 - 1 - 1 - 1
225 - 255 - 275 - 295 - 305(PR)

So figured this was a good workout to come back and test the shoulder, did the wall climbs but stopped before going parallel. The jumping lunges got real fun about way through.  Shoulder is still not 100% but it's getting there.

As for the strength I know that doing the same thing two days in a row is not smart but I was convinced that 315 was going up.  The problem was the lower back was tight and everything felt a little harder then yesterday.  Still I"ll take by 2# PR.  I'll also be taking some time off from trying a one rep max again.

Conditioning:
5 Rounds
75 x Single Jump Ropes
20 x Sit Ups
10 x Box Jumps (28 inches)

Strength:
Deadlift  1 - 1 - 1 - 1 - 1
223 - 253 - 273 - 293 - 303(PR)

So another conditioning with a focus on resting the hurt shoulder.  While feeling better I'm not trying to push it.  The box jumps are a huge weakness so it was good practice.  As for the strength I knew my previous PR was soft but it was nice to finally break 300 for the first time.  Definitely feel like I could put up more and aiming for 315 soon.  Generally just feeling stronger and fitter.

Conditioning:
8 Rounds
Run 400m
2 x Back Squat (205#)

1 Round every 3 1/2 minutes, wanted to add a little weightlifting to the interval training.  400m pace was at or below 1:40, but on a treadmill.  I was thinking through the first five rounds that this was too easy, that feeling quickly left during rounds 6, 7, and 8.

Conditioning:
5 - 3 - 1
Power Cleans (145#)
Bar Muscle Ups

Run 400m

5 - 3 - 1
Deadlift (145#)
Back Squat (145#)

Run 400m

(14 mins 52 secs)

So bar muscles ups and I are not friends right now, failed quite a few attempts and the ones I got felt strained and were pretty close to failure.  Really my fault for not practicing them and assuming they would just naturally come along during the workout. Still a good workout and everything else felt good.

So just having some fun today in between work and chores.

Endurance:

Jog 1 mile

4 x 400m (EMO3M) Every three minutes run. (1 min 45 sec pace)

then

3 Rounds
Row 500m
Run 400m

Active rest day to give the muscles some rest.  One more conditioning day then taking a real rest day.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (225)
Bench Press: body weight (150)
Power clean: 3/4 body weight (116)

My weight fluctuates between 150-155 so might have gone slightly light.

(31 mins 3 secs)

So felt like working deadlifts and bench today and figured instead of a strength workout why not just do Linda.  Pretty happy with how everything felt, I did this in January around three minutes slower.  Going faster was great but the biggest difference is that last time I did this I felt wrecked after, actually feeling pretty decent considering I just moved 27,005 pounds of weight.  Still will be taking it easy the next few days.

Conditioning:
Fitness Test:
Run 1 Mile
(7:57)

Back Squat 3RM
(135 - 185 - 205 - 225 - 230(PR))

2 Min Max Shoulder to Overhead (45#)
(69)

2 Min Max Ab Mat Sit Ups
(71)

So under 7 minutes on the mile was happening until I gave in to the mental suck and stopped twice on the last straight away on Prospect.  Stupid that I gave in.  Anyways at least I know I have it in me.  Pretty happy about the the PR on back squats 235 is my 1RM and I think that might have gone up three times today.

Conditioning:
10 Minutes
Even Minutes:
1 x Duff Complex (140#)
Odd Minutes:
AMRAP Bar Hoping burpees (66 burpees) (19, 15, 11, 11, 10)

Duff Complex =
1 x Deadlift into Squat Clean
1 x Deadlift into Squat Clean
1 x Squat Clean into Thruster (Cluster)

So yeah that sucked.  On to the next one.

Strength:
Bench Press 5 - 5 - 3 - 3 - 1 - 1
135 - 155 - 165 - 175 - 185 - 195

Conditioning:
"Helen"
3 Rounds
Run 400m
21 KB Swings (50#)
12 Pull Ups

(11 mins 08 secs)

Lesson learned today is that lack of sleep and a large piece of carrot cake before working out make things a lot harder.  Still the carrot cake was delicious and I would say it was worth the pain.