@ Home

Pre A: clean pulls from blocks
A: 5 x 5 PC&J
B: 20 min amrap
3 cleans
5 pullups
10 pushups
15 sqauts

PreA: worked between 205# & 115#.
A: Done
B: 11 +7 pushups

PreA made 115# feel like an empty bar. It also helped w/ B. A was initially going to be squat cleans but my right knee was acting up which made for slower squats in B. B however went very well. It hurt big time. Most likely due to not working out often enough or that I pushed hard. Either way soreness will arrive soon. *posted on Friday & yet soreness has arrived.*

@ home

A: 3rm Deads
B: amrap 10 mins
10 ball slams
3 wall walks
10 squats

A: 315 *3 & 1 @ 335
B: done

Deads felt good. Would have liked 1rm but not in the program.
B: was tough during wall walks but I moved well. Girls did without with us.

@ home

A: squat clean 3rm
B: fgbish
Ohs
Kb swings
Dubs
Pp with db

A: worked with light weight
B: done

I was not feeling good at all and fgb killed me.  Sleep is missed but still pushed through.

@ Home (catch up)

WOD #1
5 rft of
partner wod
20 (10 each athlete) box step ups w/ bar on front rack (76# for me)
10 (5 each athlete) burpee jump over partner
10 push presses
TIme: 11:00

WOD #2
12 min AMRAP
5 jump over passes
10 c&J
10 situps
DONE

WOD #3
HIIT w/ Leah
All Abs All The Time
DONE (OUCH)

WOD #4
3 RM Deadlift
HIIT stuff
DL: 335
DONE (OUCH AGAIN)

Wod #5 dt

WOD #6
Deck of cards for (I think)  15mins

Pretty sure I'm up to date. I will check the books. Tough couple of days. Like the story goes. I have to keep up with this blog.

@ Home

A: Squat Clean X 3
B: Amrap 10
10 ball slams
15 medball situps
25 dubs

A: 165 X 1
B: a bunch

A: felt good. Behind the bar & elbows up!! B: fun & dubs went well. I finished round after time. Situps were the crux. Felling good...ready for CPAT w/ HFR again. Soon.

@ Home

A: Deads 3rm
B: AMRAP 15 mins
10 plyo pushups
15 goblet squats 40#
200 meter run
A: 325
B: about 7

Deads felt good. Perhaps Wein is helping. B: was tough but was able to move w/o issues. Good lung frying pan.

@ Home

A: Weindler Deads
B: AMRAP 12 mins
20 situps
10 wallball shots
25 dubs

A: Done
B: 4 rnds

A: was deload week which went easy. My inconsistent Wein work does not seem to be improving my lifts but it's hard to tell. B: was tough...I did knee's to elbow first two rounds. The situps w/ ball the last 2. Wallball shots were a break.

@ Home

A: 10-1 goblet squat
Farmers carry down back yard
6 single arm snatch
Farmers back.
15 min cap.

A: Done

Didn't keep time. This one was tough. Better on paper. Leah & Jess did awesome.

@ Home

A: AMRAP 10 mins
run down w/ kid on back & do 5 squats
run back w/ kid & while you box jump Leah takes other kid & does the same.
Score is total amount of box jumps

A: 196

It was fun but got tough pretty quick. Squats were the burn which made the run back tough. Leah kicked but on box jumps.

@ Home

A: DT
12 deads
9 hpc
6 pp
115#
15 min cap

A: 4:45 left

Pretty tough. Previous at this weight was 20:05, 13:42, 17:54 at 135#. So obvious improvement at just over 10 mins for this one.

@ Home

A: 10-1 med ball squat cleans
oh toss down back yards
3 handstand kick ups

A: Done

Kick ups were a ton easier than expected. Did w/ Leah...she did well as well. It was fun!

@ Home

A: 3 rep max squat snatch
B: 5 rft of
10 oh walking lunges 65# bar
20 kb swings 1.5 pood
100 meter sprint (50 forwards 50 backwards)

A: 75#
B: 12:02

A: was pretty consistent. Should be able to move more weight as I get better. B: was fun but hurt good. Working w/ ladies really pushed me.

@ home

A: 3 rep squat snatch
B: tabata timming
deads
jumping pullups
burpees
wall ball shots
20 secs on then switch to the next movement

A: 75#
B: Done

A: could have gotten heavier if i had time and space. This will be stuff I work on when time eventually increases. B: this was tough. Jumping pullups I think is what back in the day was my skill that made me good at them. Back in the filthy fifty days. It was an ass kicker. Took me a bit to recover. Even typing this a day later I'm sill feeling this one.

@ home

A: Wein Dead
B: 5 min amrap
5 pullups
1 dead
5 pullups
2 deads
...

A: Done
B: 7 rnds + 2 pullups

Did deficit deads which made my last round of AMRAP tough. We will see next time. AMRAP felt okay...need to work on pullups. See next work out for solution.

@ Home

A: 3rm power clean & jerk
B: FGB
tire pull
step-up to tire w/ sand bag
burpees
pp w/ 65#
db squat clean w/ 35#

A: 135#
B: done

A: could have been higher but w/ regards to maintaining good form stayed w/ manageable weight. B: was tough w/ step-ups not being as bad as I had expected w/ squat cleans kicking my ass.