Amateur
Squat 3x5 (add 5 lbs to last workout)

235# Still working on my chest positioning and my knee feels pretty solid. Hips are tight though.

Bench 3x5 (add 2.5 lbs to last workout)

222.5# w Fat bar (PR)

Hoooooly **** was this hard. Grinded out the last reps on set 2 and 3. Pumped to get 225 on the fat bar next week. 275 I'm coming for you.


As many rounds as possible in 8 minutes:
5 DB Burpees - 40 lbs
10 Ball Slams - 40 lbs
Post total rounds completed to comments.

Wrecked. Used 16kg kettlebells for the dumbbells since we don't have 40# dbs. 20# ball since that's all we have; did 10 mins instead of 8. 6 rounds and 3 balls slams.

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)

190# Felt pretty good footwork is still a little weak but elbow speed is getting there.

Swam in the morning for 40 minutes which is ****ing exhausting.

Went rock climbing with a crippling fear of heights. It was.... fun, I think.



Complete 5 rounds:
Max Rep Deadlifts 405 lbs
Max Rep Pull Ups
*Rest as needed between rounds
Post total reps to comments.

Scaled to 360# which is 90% of 1RM. Cooked.




This entire week I've been doing double sessions. Trying to separate my strength and conditioning as much as possible.

Strict press 3x5
@ 145# w fat bar (PR)

Holla. I am going to find my 1rms for a whole bunch of things before I go on a vacation. Looking forward to what my press is.

Squat 3x5
@ 245#. Little harder than I wanted and I am still not making HBBS look good. I guess I'll be a low bar squatter- sigh...

Airdyne 30 second intervals w 1 min rest x 5. 128 calories.

woof.

Me too.. jelly of the push press!

Have you ****ed around with a fat bar yet? I love/hate the thing.

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
330#. Felt really ****ing solid.

As many rounds as possible in 9 minutes:
2 Power Cleans @ last set of 3 reps from 4-6-12
8 Toes to Bar

Used 190# for the PC. Got 8 rounds and 1 power clean. I had that creepy feeling of having to take a **** around minute 4. That is when I know I'm working hard. Good times- a much needed day off tomorrow.

Amateur
Squat 3x5 (add 5 lbs to last workout)

3x5 @ 250#. ****ing squat still giving me some issues. Knee felt ok.

Complete for time:
40 Reps Bench Press - body weight
40 Reverse Wall Climbs + push up
*this can be broken in any combination of sets and reps.
Post times and loads used to comments.


Used 180# for the bench. Took me 23:10. Feels like I got hit by a car.

Power clean 5x3 @ 195#
Few rope climbs

Sat:
12-9-6-3
KB swing 2pd
KB thrusters 1.5pd ea hand
Strict pull ups
GHD sit up

11:10


Mon:
Amateur
Squat 3x5 (add 5 lbs to last workout)

@255# Knee felt like trash- happy to just get through today

Press 3x5 (add 2.5 lbs to last workout)
@ 147.5# w fat bar (PR)

Came in super hung over today and just didn't have it. Got 4 on my first set of 5, which left me pretty deflated. Made 5 on the second and third set. Figured I couldn't call it a 3x5 PR if I didn't do a 3x5 so got all 5 on the 4th.

holla.

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

340# felt reaaaaally solid. Looking forward to 370.

Complete 3 rounds:
2 minutes - Max Rep Power Snatches @ 80% of 2 RM
2 minutes - Max Rep Rope Pull Ups
Rest 60 seconds between rounds
*if you did the amateur SWOD with deadlifts pick a weight heavy enough for the DWOD where you have to reset before each lift.
Post total reps to comments.


Decided to find a 1rm power snatch and hit 175#. 180 just wouldn't go. This is a PR by 20lbs.

****ed up the work out and did 1 min of pull ups instead of 2. Got 9-9-8 on the snatch at 140# and 11-9-8 for pull ups.


After that played around with the shankle complex and got to 195# with a new foot forward for the split jerk. Much needed rest day tomorrow.

Amateur
Squat 3x5 (add 5 lbs to last workout)
@ 260# This was pretty hard. My chest position has improved greatly. Still working on that sticking point, which is about 1 inch from parallel.

Bench 3x5 (add 2.5 lbs to last workout)
@225# w fat bar (PR)

Cannot believe how fast this bar was moving as 222.5 was ****ing heavy as ****. Pretty pumped about this.



Conditioning was supposed to be sprints but I felt like doing more Shankle complex and worked up to 220#. I can see 250# in my future. Gonna try running a bit tomorrow as I did a bunch of butt kicks with 0 pain- seems promising!

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)
200# Felt ok- pretty heavy. Going to post a form check on these.

Added in a 1-1-1-1-1-1 of 175# split jerks (80%) of yesterdays 1RM.
Want to start adding in some fun work but this smoked me.

Complete the following in the least amount of sets possible:
50 Handstand Push Ups
100 Pull ups

Awful. 14 total sets- HSPU were a complete grind but kipped (spare me) 21-20-20-15-24 for the pull ups.

Feeling good and tired, mostly tired.

Crushing Helen
Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings - 2 pood
5 Plyo Push Ups

11:46 RX'd.

First time running in over 3.5 months. Knee felt pretty decent but I felt heavy. Went swimming after for a total of 150m. Gonna eat and sleep hard.

Amateur
Squat 3x5 (add 5 lbs to last workout)

265#- first two were good. Last set was ****. I think I swam too much yesterday.

Press 3x5 (add 2.5 lbs to last workout)
@ 150# w Fat bar
5-4-5 Reps.

Not sure if this counts as a failure?


We got a new lifting platform that is pretty ****ing dope. Will post pictures and video from hopefully some shankles tomorrow.

Deadlift 5RM @ 350#
Little bit harder than I would like but got em all.

Shankle complex @ 225# (PR)
Felt sketchy on the clean but the jerk was nice.

Feeling super wiped out this week- I need to cut down activity on my rest days. Going to get a massage in the morning and stretch tomorrow.

Amateur
Squat 3x5 (add 5 lbs to last workout)
@ 265# Felt good- found out I need to stretch my back out a bit more which is preventing me from elevating the chest.

Bench 3x5 (add 2.5 lbs to last workout)
@ 227.5# w fat bar
5-5-4(f)

Almost had it but didn't. I knew I would be resetting soon. Gonna try this weight next week.


12, 9, 6, 3 for reps:
Push Press 185 lbs
Ring Dips
Post times to comments.

So ****ing hard. 15:46 Rx'd. I feel like someone took a bat to my collar bone. Triples turned into doubles, fast. Doubles turned into singles around rep 9 of 12.