2/27

Shoulder press 3x3. 105, 115, 125

Weighted pull up 2 rm on three attempts. Bw+ 45

3x10 BJs

Row 500. 50du. Row 500. 5:38. Dus in 4 attempts

2/25

15 AMRAP. 

30dus, 5 burpees, 30 dus, 10 burpees, 30dus, 15 burpees etc

Did 5 rounds plus 30 totaling 180 (avg of about 10 unbroken) and 75 burpees.   Did them in my my hotel room so conditions not ideal.  Kept heart rate at 155-160 

2/24

At CrossFit integrity. 

Back Squat 5-5-5-5-5. Began at 185 finished at 225. Felt like I could have gone a little heavier

AMRAP 11 min. 9 thrusters @65, 9 pull-ups with partner. Pat and I partnered. We did 11 rounds. All my thrusters and pull-ups were unbroken. 

2/21

Row 1 min rest 4 x 3 

292,291,287

286,280,279

282 272,279

2/19

AM- 1 1/4 squats. 8x5. 115,120,125,135,140

109 WB, 75 Ctb pu, 50 bj 20" - 16:56. Most pull-ups were chin over only :(

2/18

Push presses at tempo- 5 sets. 115,115,1045, 95, 95. Form good

Eccentric pull-ups at tempo at body weight. Improved form

Prowler push 15 seconds. 140, 140, 140, 220 (added Abbey), 220. Got difficult but was good fun 

2/17

Tempo front squats 41x1 8 reps 5 sets. @115. Good form. Good performance

Tempo deadlifts 31x1 6 reps 4 sets. @255. Like butter

BB reverse lunges. 28x4. Did 65lb. Worked on form.  Much improved.  Did them for 1:30. Got 22-26 each time

AMRAP. 2 dls@275. 2hspu using two pads. 5 rds + 2 dl. Felt good.  

Quads tired

2/15 PM

AMRAP 15. 15 dl 95, 15 hr burpees, 60 dus

4 rounds plus 15dl and 15 burpees.  DUs were the holdup.  First two rounds were 5-10 before missing.  Starting in 3 rd I was getting 15-25.   

I did better than I thought I would. By my calculation I spent about 7.5 minutes on dl/ burpees and 7.5 minutes on dus.  That works out to 32 dus per minute.   This is improved from 20/min I have historically done

2/15

Squat snatch 10 moderate singles 75lbs

B. OHS tempo 4 x 3 75lbs

C1. Power snatch 11111. 85 85 95 95 100

C2. Push press 3 3 3 x5 115 115 125 125 135

Good day

2/14

Row 45 rest 3:30 x 4

230,228,225,225 =227

227,220,217,217 =220

221,212,211,208= 213(lost focus!)

213,212,214,212=213

2/13/14

Endurance WOD -5 bj 20", 5 burpees, 5 slam balls 20lb. 8:09

AMRAP 5   5 thrusters (95 first rd, 75 second rd) , 5 curb pull-ups. 1st rd- 4 + 3, rest 5min. 2nd rd 5 sets

Sat 2/8

1 PC 2 hpc 3 OHS. 105lbs.  Got 110 on PC and 2 hpc

AMRAP 20. CJ 95#, hr burpee, 24" bj 20 each.   3 rounds plus 20cj, 15 burpees

CJs were the hardest part.  Did burpees and BJs unbroken.  rounds were 5:15, 5:45, 6:05