Bench Press

1 set x 1 rep @ 92.5% (190#)
5 sets x 3 reps @ 82.5% (170#)


Deadlift

5 sets x 5 reps @ 70% (285#)


Good Mornings

5 sets x 5 reps @ 45#

Nice dynamic stretch after deadlifts


20 yard shuttle sprints

7 sets averaged about 4.5 seconds


Tabata Hollow Holds


1 Deadlift (155#)
2 Power Cleans
3 G2OH
4 Bar over Burpees
1 min rest
7 rnds

8:59

Had a nice rest day yesterday.

Crossover Symmetry Iron Scap

Back Squat
1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (215#)
1 set x 6 reps @ 70% (230#)
1 set x 6 reps @ 75% (245#)
1 set x 6 reps @ 80% (260#)

Front Squat
1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 70% (200#)
2 set x 5 reps @ 75% (215#)

Conditioning
2 Pull Ups
2 Push Ups
4
4
6
6
....

5 min AMRAP

121 reps

Body felt pretty tired today after yesterday.

Worked up to several heavy singles for both lifts.

Snatch

4 sets x 1 rep @ 80 kg

C&J

3 sets x 1 rep @ 90 kg

Didn't go too heavy on C&J to focus on correcting my dip on the Jerk.

Crazy busy and long day. But very productive.

Deadlift

1 set x 3 reps @ 80% (330#)
1 set x 2 reps @ 85% (345#)
3 sets x 1 rep @ 85% (345#)

Bench Press

2 sets x 8 reps @ 65% (135)

Crossover Symmetry Iron Scap

Looking forward to get back to Oly lifting on the new platforms tomorrow!

Working on the quad cleavage again today!

Back Squat

1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (210#)
1 set x 8 reps @ 70% (230#)
1 set x 8 reps @ 75% (245#)

Front Squat

1 set x 5 reps @ 60% (170#)
1 set x 5 reps @ 65% (185#)
2 sets x 5 reps @ 70% (200#)

Legs were feeling much better compared to Monday's session. This volume will take some getting used to.

30 Double Under
5 Pull Ups
6 rounds

3:32

Took the conditioning at a fairly easy pace, so very pleased with that time.

Active rest day today.

Partner workout

20 Tire Flips
60 V-Ups
60 Box over Burpees
20 Tire Flips

9:55

Ready to squat tomorrow!

Also, bought some supplements for the first time (BCAAs and creatine). We'll see how they affect me.

Legs are a little sore from yesterday!

Bench Press
1 set x 1 rep @ 90% (185#)
3 sets x 5 reps @ 80% (165#)

Legs were pretty tight so I did a bunch of rolling out. I'll make sure to up my mobility significantly with this new intense program.

Slammed some Chipotle and took a nap after!

Good Morning
5 sets x 5 reps @ very light weight, focusing on perfect form and to get hams used to it
45 - 55 - 65 - 75 - 85

Practiced knee jumps

Tabata Side Planks (alt sides)

4 Power Cleans (135#)
4 Push Jerks
4 Bar over Burpees
30 sec rest
9 rounds

8:00

Unbroken for most of it, but started to hate life at round 7 haha

Started new program today! It's a combination of a squat, deadlift, and press cycles that i've put together along with various types of skill work and conditioning.

Back Squat
1 x 10 @ 60% (195#)
1 x 8 @ 70% (225#)
1 x 6 @ 75% (245#)
1 x 4 @ 80% (265#)

Front Squat
1 x 5 @ 60% (175#)
3 x 5 @ 70% (205#)

Been awhile since I've done such high rep squats so they were a little rough, but not too bad.

Conditioning
10 Pull Ups
5 Wall Climbs
5 rounds

5:48

Starting numbers at start of cycle.

Squat - 335#
Deadlift - 405#
Bench Press - 205#
C&J - 245#
Snatch - 198#

Hopefully at the end of the 12 weeks these will all be up a good bit!

Tested some workouts for an upcoming competition.

Clean Complex as heavy as possible.

Clean - Hang Squat Clean - Jerk - Jerk

Goal was 205 but got up to 225. Very happy with that and definitely a PR weight for any kind of complex.

60 AKBS (53#)

50 Wall Ball (20#)

40 Box Overs

30 T2B

20 Burpees

10 Deadlift (275#)

13:18

Active rest day

2015 CrossFit Games Open 15.4

35 reps

Came out of the gate too quick. Will try again on Monday but break up the HSPU sooner.

10 alt KB swings (70#)

12 min EMOM

Tabata Side Plank

400 m run
rest 2 min
4 rnds

11:16

Played around with the slack line and benched a  little

Just signed up for a competition on April 11th, so starting to prep for that!

Did some higher rep squats, super light. Prepping for next squat program that is really high volume.

Thrusters (moderate to heavy)

5 sets x 5 reps 135 - 135 - 140 - 145 - 150

Never been good with thrusters but today's felt pretty good.

30 DUs
3 Power snatch (115#)
Rest 90s
6 rnds

9:59

Then 44 burpees for a member's birthday!

Played around with the slackline for awhile. Fun and definitely helps with balance.

Worked on snatch up to heavy singles. Missed 80 a few times (shoulder ok, but tight hams). Nailed 81, but tweaked something in the upper back, so called it quits.

Sumo Deadlift

5 sets x 3 reps @ 315
Super set with 2 broad jumps

3 min ME calorie row
 - rest 1 min -
1 min ME step ups (24")
1 min ME T2B
1 min ME Kettlebell swings (70#)
 - rest 1 min -
3 min ME burpees

170 total reps

Little sore after yesterday.

Guido

21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

10:32