Clean, Bench, Overhead Squat

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Bench=260
Clean=210
Overhead squat=245

Total=715

I have already started doing push-ups because I am unhappy with my bench. I was also very frustrated with clean. My old PR was 210 and I could not go up a silly 5lbs. However, 210 was much easier to get than last time.

500 rows + Thrusters

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Did SDHP to sub for rows

My Time= 18:07

Jenni used a 25lb Kettle bell and 55lb for thrusters but after the first round she droped to 45lbs for thrusters.

Her time=24:00

Deadlifts + Pull-ups

For time:
225 pound Deadlift, 15 reps
50 Pull-ups2
25 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

13:01
I had next to no warm up due to time. Things were upside down from what I thought. The deadlifts ended up being easy and the pull ups were hard. I broke the pull-ups down to 10reps +10 breaths until the set was finished. I felt like I had more gas today. This is probably because yesterday was my first day off in since I started trying to catch up with the sight.

Duble-unders, Back Extentions

Three rounds for time of:
50 Double-unders
50 Back extensions

Time=7:13

Lost rhythm in 3rd round of Duble-unders. This is where I will focus next time.

Clean and Jerk, + GHD's

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Time=11:01

Bogged down in second and third round of Clean and Jerk. I used to just do hang clean untill Ben told me if the sight says clean it is a given that it is a squat clean. I am weeker at the squat clean and that gave me trouble. However, I am at least doing it as Rxed. I will get better.

Burpee pull-ups

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.


Time=13:37

My strategy was to do 10 real fast and rest for the rest of the minute. It was a good idea but fell apart at about five minutes. Next time I will do 9 a minute and gut out 11 on the last set to try to break 11 minutes. I also miss judged my last burst. I should have hit it about 10 to 15 seconds sooner. I knew I could have done that when I finished. I liked the way I felt at the end outside of being frustrated at my self for waiting too long for my final burst.

Deadlift

Deadlift 3-3-3-3-3 reps

225
245
265
285
225

I went into this one with my back tight. I decided not to use the belt. I was hoping my back would loosen up. It didn't and at 285 it started to shoot spasms. I decided to tone it way down on the last rep. I am looking forward to doing this lift with a fresh back.