Front Squat

Front squat 3-3-3-3-3 reps

185
205
225
245
250(1 time then lost it at the bottom of the lift on second rep)
225

I did not get 250 three times but my old on rep PR for this lift is 245 so this was actually a PR even though I did not finish. I also had a three rep PR by 10lbs because 235 was my old PR. So it was a good day today. I did use wrestling shoes and that may have helped, I know it did not hurt. With this lift the best thing for me was having Ron tell me when I to or under parallel. This allowed me to keep my chin up. Last time I had to look in the mirror and that affected my form. I also would like to think I am getting a little stronger.

HSPU, Pull-ups, KB swings, Sit-ups, Burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Time:14:55

I think the past few days of catching up has caught up with me. Started this one with sore legs. However, I took Ben's advice on burpees and I think it helped. I hit the ground with my hands close together and jump up with my feet spread apart. I think that makes me a little faster.

Wall ball, Muscle-ups

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time = 14:25

Not to proud of the time but it was my 3rd workout of the day. I know I can do better. I am happy that I have got the muscle-ups down. They went much better than I thought. Now I am looking forward to the 30 muscle-ups WOD.

Hang power cleans, Burpees

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Time = 5:50

I am not happy with this time! However, I did learn something that will help with burpees. My elbows have been sore and I did this workout at a power stand. The hard surface messed me up on the burpees. I walked over to the AstroTurf for the second two rounds and the first round was much slower than the second and third! Something about the softer surface made it easier to blast through. Probably because there were only 15. I just could not get any rhythm with the hard surface. I have a workout tomorrow with 70 burpees and it will be on the turf.

Going to be an interesting day:

4.2 miles this morning
This workout over lunch break
Wall-ball and muscle-ups after practice tonight

Back Squat, Ring dips

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Weight = 265
Time = 11:01

I warmed up with 8 reps of 135, 6 reps of 225, 1 rep of 275

I nearly decided to use 275 as my weight and I probably could have done it. I was afraid I would be too gassed from the workout to get parallel. Actually, squats were easier than I thought they would be. I had time for my legs to rest on the last rounds because my arms were at muscle failure and I could only do about 5 ring dips at a time. I did the first two rounds in about two minutes and fell apart on the rings after that.

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Time 18:21

I would have been faster if my jump rope did not break. I tried to use a cheep light one and kept doing one and done over and over. When Ron finished with his I took it and got back on track. I racked the 185 up high so I did not have to pick it up. I waked 10 yards did a U turn and came back. The U turn really worked my core. My sides are a little sore today. I turned different ways each time to keep everything even.

Clean one time each minute

Clean one rep every minute on the minute for 15 minutes.

185-stepping back on heals
185
185
190
190
195
195
195
195
200
200
200
200
205
205

Finished with a 5lb PR max of 215

I started with what I thought would be about the most I could do because my old hang clean max was 180. On January 13 I maxed out a new PR at 210. I did not know how much only one minute of rest would affect me. One minute seemed to be sufficient for full recovery. I have decided I will do squat cleans every time unless the main sight says otherwise. I also have decided if I am going to squat clean then I am going to get my butt all the way down below parallel. My PR of 210 was not a squat clean so I thought 185 would be about all I could do but I did feel confident about it after doing some warm up squat cleans at a lower weight. On the first rep I pulled the bar up with a curve toward myself catching it as it hit my chest pretty hard. I was half falling half stepping back off the platform as I got that one up. Pulled the bar straight up after that and really was able to perfect form. Started getting confident and slowly added weight in small steps. When I was done I still felt pretty good and looked up what I wrote on January 13 when I maxed out last and attempted 215 twice. Then I said, "I would have liked to have gotten 215 but did not want to damage anything. Next time" Well I decided this was "next time" and squat cleaned 215.