Memorial Day

Murph with rowing

1600m row
10 x 10 pullups, 20, pushups, 30 squats
1600m row

Took about an hour

Sunday

5.53 miles

Heat was miserable with no relief. I need to remember to start carrying water because the fountains the river didn't work.

Friday 5/23/2014

EMOM – 6:00
- 3 TnG Hang Squat Clean w/ 60% of 1RM
85#

EMOM – 12:00
- Odd: 4 TnG Power Cleans
- Even: 6 Pullup
115# PC. Pullups stayed unbroken until last two rounds.

15-12-9-6 Reps For Time:
- Toes to Bar
- Power Clean (135#/95#)

Had nothing left for this one. Made it through but don't know my time.

Thursday

Four Rounds:
- 4 Clean Grip Deadlift
- Max Ring Dips @ 20X1
185, 205, 225, 235

5 RD neg ea. round

Four Rounds:
- 10 Hand Release Pushups
- 10 Squat Thrusts
- 10 Box Jumps
Step ups. Don't know time.

Finisher:
- 3:00 Accumulated Hollow Hold

Some holds, some yoga positions to try to loose my back up.

Monday and Tuesday

Tuesday
1RM – 8:00
- Snatch Grip Deadlift
*Drop from the top
205

EMOM
- Odd: 1 Hang Power Snatch
- Even: 8 Burpees AFAP
*Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch.
Started at 55# and last round was 95#

3:00 Rest

For Time:
- 500m Row
- 25 Burpee Pullups

6 minutes and something. Very miserable after all the burpees in the EMOM

Monday

Four Rounds w/ 1:30 Rest
- 4 Front Squat @ 41X0
- 4 Weighted Pullups @ 21X0
- 8 Single Arm Kettlebell Rows @ 21X0
*Opposite arm and leg supported on bench.
95# front squat. Was too light but I'm still having trouble judging after not being able to squat for a year. 35# KB. Rubber band strict pullups.

Four Rounds for Time:
- 10 Double KB Thrusters
- 200m Run

20# each hand. Don't know time.

Update

Saturday
5 mile run today. Decided to run through downtown to see the river and had no idea a baseball game was scheduled so I got to accidentally spend time with all of Montgomery through the middle of my run.

Friday
Three Rounds w/ 1:30 Rest
- 5 Pullup Negatives @ 41-2
- 10 Rear Foot Elevated Split Squats @ 3010 (each)
Struggled with balance on the split squats. It's been awhile

Four Rounds w/ 2:00 Rest
- 3 Pendlay Rows @ 21X2
- :30 Rest
- Max Rings Rows (feet elevated)
- :30 Rest
- 8 Hang Power Cleans
Didn't know what to expect with the rows so I went too light-65#

Started with 8 on the ring rows and ended up with 5 each round after that. No elevation.

95# on hang cleans

Finisher
- 100m Heavy Farmer’s Walk

24kg each hand. Not heavy enough.

Thursday

Four Rounds w/ 2:00 Rest
- 2.2 Strict Presses @ 12X1
I don't remember what I ended with on this. Just that, as usual, when it was gone, it was gone. I had to drop and started failing before I finished.

Four Rounds w/ 2:00 Rest
- 3 Cleans
- 2 Push Presses
- 1 Split Jerk
I think 105# on this one. The push press is the limiting factor.

Five Rounds w/ 2:00 Rest
- 7 Heavy Thrusters (increase weight each round)
- 12 Slam Balls

I think I had 95# on my last round of thrusters but had to break them up to one at a time. All felt terrible.

Wednesday

Five Rounds w/ 2:00 Rest
- 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.
Stayed at 65#. Awkward.

For Time:
- 600m Run
- 50 HR Pushups
- 50 Jumping Lunges (each)
- 600m Run

Regular lunges. No idea what my time was.

Tuesday

Five Rounds w/ 2:00 Rest
- 5/4/3/2/1 Back Squat @ 30X1
- 1:00 Rest
- 1:00 AMRAP in 3′s Strict Pullup
140 on the squat but looking back I think I may have space brained and switched to front squat at some point.

Five Rounds w/ 2:00 Rest
- 4 Close Grip Bench Press @ 30X1
105 I think. Can't remember.

Five Rounds w/ 1:00 Rest
- 5 TnG Power Clean (increase each round)
- 10 Burpees

115# on the cleans. Felt good.

Update

Monday

1RM – 10:00
- Weighted Dip

-or-

1RM – 10:00
- Weighted Pullup
body weight dips
-then-

Sorensen Test
only made it 45 seconds

Finisher:
21-18-15-12-9 Reps For time:
- KB Swings (24kg/16kg)
- Pushups
Don't know what time I finished but finished. HR push ups

Tuesday

Closed due to tornados :(

Wednesday

1RM – 8:00
- Power Clean
*Warmup to 50% 1RM before starting the clock.
Still stuck at 145

AMRAP – 8:00
- Power Clean @ 90% or 1RM

22 reps @ 135

Thursday

3RM – 10:00
- 3 Standing Press
only 105. My upper body strength goes down so fast.
For time:
- 50 Double Unders
- 10 Burpees
- 40 Double Unders
- 10 Burpees
- 30 Double Unders
- 10 Burpees
- 20 Double Unders
- 10 Burpees
- 10 Double Unders
- 10 Burpees

10:41. Still trying to curl into  ball for DUs

Every one has turned out to be really nice at the new gym. Two people I knew from a previous seminar are moving and that makes me sad but I'm enjoying meeting new people.