BP
3x5 195 w Fat bar.

Couldn't believe how strong this felt very excited to make BP gains and the mwod shoulder stuff is helping tons.

BS
3x5 260
Oy this was hard. Felt pretty flat today and this was a battle.

Off-Season
For time:
100 Pull Ups
*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

Scaled to 50 pull ups and kipped cause ima CFer.

2:45

Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 Ball Slams 40 lbs

Scaled to 3 rounds and 1.5pd, 20lb ball for slams. JFC was this hard. 14:27

Heavy night of drinking best way to prep for a morning lifting session.

Push Jerked 245lbs this morning. Couldn't believe how ****ing good 225-235 felt. Pr'd by 60lbs since I last found my PJ 1RM- haven't done this lift in over 4 months. Knocking on the door to my 250 goal.

Best news was meeting a guy who just joined the gym- he had private sessions with an olympic weightlifting coach here in Thailand and highly recommended it. So I'll be checking this out ASAP as the woman's team trains here in Chiang Mai.

Squat 3x5 265- felt pretty good- knee cave is getting a bit much as its approaching my 1rm.

Complete 3 rounds for time:
1 Full Gasser
3 Power Cleans 185 lbs
3 Push Jerks 185 lbs
3 Power Cleans 185 lbs
3 Push Jerks 185 lbs

Scaled to 165- was really on the fence about doing RX today but the squats took it out of me. In desperate need of milk and padkapaow.

Brutal day.

Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps

#295 for DL as I had to reset from 365- form was too sketchy.
9-10-10 for strict pull ups- big improvement from last week.

Complete 10 rounds for time:
10 KB Swings 2 pood
5 Burpee Broad Jumps (6 feet minimum)
*Complete a burpee and instead of jumping up, complete a broad jump for max distance. Minimum of 6 feet.

scaled to 7 rounds and got 8:01. Very happy with how the KB swing felt but the burpee/broad jump was miserable.


Had a drop in come after class who wanted to do a WOD so we did 5x2 OHS which I PR'd #165 for 2. Felt surprisingly good and I want to try to get body weight next month.

Flutter kick tabata, true push ups, and supine ring rows ftl.

Good day.

Amateur
Squat 3x5 (add 5 lbs to last workout)
#275
Bench 3x5 (add 5 lbs to last workout)
#205

Complete 5 rounds:
Max Reps Dynamic Push Ups
50 yard Farmer's Walk - AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

58 push ups
2 pd kettlebells. Really need something heavier. Pretty pumped heading into the weekend.

Haven't updated in a while.

On saturday I OHS bodyweight (185lbs)
Sunday ran a 1:03 400m

Yesterday 3x5 #280 BS
3x5 Strict press #135 reset to here since I haven't pressed in a long time.

Death by pull ups got 8 rounds failed on 9.

4th Quarter is Ours
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs
10 Burpees

Used 225 for the DL as I am hurting from yesterdays squats.

6:36


In other news tall cleaned #205 which I am ****ing pumped with as I couldn't power clean 220 on Saturday but have a 1rm of 235.

Cliffs- my clean form sucks and now I know how to get it better.

Amateur
Power Snatch 8x2
Strict Pull Up 1 x max reps

#145 for the power snatches
Haven't done these for a while and they felt off

16 (PR)

Complete 4-6 max efforts:
Sprint 40 yards
*Rest as needed between efforts.
*Warm-up as needed

5.3 was best... quite slow.

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

PC: 215 a bit disappointing but I have missed a ton of 5x3 PC strength wods. Tall cleaning 205 this week proves its all technique falling apart.
SQ: 315 (+20 PR) Gassed up about this as my knee was sketchy almost had 325
BP: 250 (+20 PR) Absolute dog fight for this- stalled with the bar and then had a burst of strength from no where-
DL: 400 (+30 PR) Pumped as ****. Reading rips article about the DL that was posted recently and learning to engage my lats helped tremendously.



Bumper plates with 5s shoved into small spaces and taped on weights for 400lbs. Body weight still 185lbs.

Squat 3x5 (add 5 lbs to last workout)

285 5x3 - super tough first set felt like **** with the last 2 feeling much better seems to be a common occurence.

Press 3x5 (add 5 lbs to last workout)

137.5 3x5


Everything felt hard lack of sleep and **** diet over the weekend didn't do the metcon

DL 5RM

#315 didn't take hands off the bar and all the reps felt great. Really hoping this reset lets me pull 420ish

On the minute
Complete the following on the minute for 10 minutes:
3 Weighted Pull Ups - 50 lbs
Max Rep Power Cleans 65-70% of 1 RM

Awful- absolutely awful.
Scaled to 8 rounds after trying 20kg KB for 2 rounds, then 16kb for 2 rounds- hit failure transition time to PC was too long went to strict pull ups w 140 for PC.

44 reps.

Squat 3x5
#290 all reps. Holy **** was this hard- 2 reps almost started to become squat mornings but got em. Monday I am going to drink so much coffee before my work out to get my old 1rm for a 3x5.

The Volkswagen
21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

Scaled down to #165 9:49. Really ****ing hard towards the end couldn't feel my chest.

5x3 Power cleans #185

Still moving forward a bit need to work on technique.

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

No penalties. Sucked.

Squat 3x5
Press 3x5

Find Rack Jerk - 1 RM
*You have 15 minutes to find your 1 RM
then....
Fastest 20 yard Pro Short Shuttle
*You get 5-7 efforts to find your fastest time.
*Rest as needed between efforts.


ASWOD: #295 felt great- this was my september BS 1rm
Press: #140 - cake

Rack jerk #205 - never done this before

All around 5s