Another month plus of not posting...

Warm up and back squat:
5,3,3,2,2,1,1
135,185,205,225,235,240,245

For time, all with 36lb vest on:
800m run
9,7,5,3,1
95lb power clean
Rung dips
800m run
16:39

Forgetting to post

A lot.

Today, not for time, but only because I forgot my phone.

AFAFP:
600m run
50 hang power clean @105
400m run
30 hpc
200m run
20 hpc

Sweat

At the home box,
Emom10, 5 butterfly pull ups
Emom10, 3 strict ring digs
Emom10, 1 strict pull up on rogue cannonballs
Emom10, 5 true push ups
Riding the spin bike between everything.
40 minutes of profuse sweathogging.

Today and yesterday, catch up

Yesterday,
7x1 snatch, 155
4x4 OHS, 135, 165, 2x155
3xME, strict chin ups, bar dips, one count pause top and bottom
4rds, for time:
One arm thruster right 54lb KB x7
10 plyo push ups
One arm thruster left 54lb KBx7
10 GHD sit up
9:53

Today,

6 mile hike. Fuck that shit. Why.

Back at it

7x2 front squats
135, 165, 185, 200, 225, 230, 240
5x1 squat clean and split jerk
155, 170, 185, 200, 215
3x6 Pendlay rows @215
3 rds, every 3:00
250m row
10 burpees
10 push presses @115

Two today

AM:
3:00 per station
Burpees
10m sled push w/135
Double unders
Dive Bomber push ups
65lb clean and thruster
2:00 rest, then repeat

Noon:
Snatch, 10x1 to find a heavy for the day,
Made 165, 3x fail at 170
Then, 7x 1 snatch, 1 OHS, rest :20

Got lift?

On a wholey dissatisfied plane of existence in my training. Not weightlifting enough with CFFB, too many power cleans and not enough skill based work.

Switching it up is one of my main faults, but it is time again.

4x2 snatches, 1e5, 140, 145 ,150
3x3  cleans all at 185
Then, 10 rounds of every :30, 1 clean and jerk at 170

And again

3x5 front squats @200
3x5 bench press @170

5 rounds,
10 strict GHD sit ups
5 strict knees to elbows

Better with a squad

Misery loves company. Did this today with three jarheads from the S2.

Deadlift 5,5,5,5,5
255,275,295,315,325

5 rounds, for quality:
In 3:00,
5 push presses at 135
5 ring dips
50 double unders

Haven't posted

Today, AMRAP 15:
5 power cleans at 155
7 supine ring rows
9 box jumps to 24 inch box

8+5

Be quick

4 rft,
7 snatches @115
440m run
15:08

Summertime... and the living ain't easy...

This summer has been a true trek to test me. Spent a couple weeks on ship. Moved. Shoulder acting up again.

Getting it together now.

Four workouts this week. Two with Tiff both at CFK and at the new garage. Hoping for five next week. Bought a spin bike to add a new flavor.

Oh, and I am getting old. There is that.

The snatches, again....

Deadlift, from a 2 inch riser. Heavy 5 for the day: 325
Power snatch, 2,2,2,2,2,2 95, 105, 115, 125, 135, 145
Then...
Alternate exercises at the top of every minute for
15 minutes:
Set up a T of cones, about 7m apart, storm though
Wall Walk with Push Up – 3 Reps
80 lb Single Arm DB Power Snatch  – 3 Reps (each side)
5 rounds total.
Sweatfest.

Squats & metcon

Squat 5,5,5,5,5 135, 185, 225, 245, 255
Push presses 2,2,2,2,2 95, 135, 145, 155, 160

21,15, 9 reps of
95lb push press
2pood Russian KB Swings
95lb walking front rack lunge
45 double unders after each round.

12:17

Snatches and snatches and...

30 min to max: 1 rep snatch
165, missed 179, 167.5 and 166...
All misses behind the back at bottom.
Mmmm'eh.

3x5, all the below:
Chin grip bwnt row, 170
Good morning, 135
Close grip bwhind the neck push jerk,135

Stuff and nonsense

I believe that is all moat of this is... ezcept love, and babies...

Deadlift 5RM foe the day, 325 for 5, 335x1, cranks, stopped...

Then, 5 rounds for time:
6 hspus
9 russian kb swings 2pood
6 hspus
9 box jumps 24inch
1:00 rest
12:51

Snatches and such

Heaviest in 10 min:
Squat snatch
Snatch balance
Overhead squat
155

Heaviest in 10min:
Squat clean
Front squat
Push jerk
195

Then, 5 rounds:
25 double unders
3 power cleans 155
50m shuttle run carrying 50lb sandbag
Rest til ~80% recovered each time

Drop in

CF Kailua, always a good time.

Deadlift 2,2,2,2,2,2 worked up to 345, last attempt was 350, no go today.

5 rft,
10 weight step ups, 50lb DB, 24 in box, dropped weight to 44lb KBs during rnd 1
10 hand power cleans w/same
15 push upsnon KB handles
12:01

7 sets not for time, 95 lbs
1 clean
1 hang power clean from below knee
1 high hang muscle clean
3 front squats

3x5 strict toes through rings

Rope. Burn.

Climbed a rope. My ass burns. Partially related phenomenon.

5 rounds, for time:
3 rope climbs
12 barbell walking lunges @135
25m prowler push @110
1:00 rest
19:49

Back on schedule, program, whatever...

Went back to the last day of CFFB I missed, kinda...

Power cleans, 3,3,3,3,3
155, 175, 195, 205, 215FL on 3rd, redid 195

3 rounds,
30m shuttle run
60m shuttle run
5 power cleans at 135
10 push ups
15 toes to bar
:45 rest