Push press/pull ups/hang power cleans/burpees

5x3 push press

65/75/95/115/135(f)(2)

3 rft

15 hpc @95
15 burpees

8:11


day 3 armstrong pullups 3x5 regular grip 3x5 narrow grip palms facing, 3x5 regular grip

Fran and Pull ups

bad day in squatville . . .

Anyway

It was like pulling teeth today.

3x150
3x175
3x195

I should have been up for at least 2 if not 3-4 more on the 195 but I just. didn't. have. it. Ah well.

Short Fran

15-12-9

95lb thrusters
pull ups

5:13

Unbroken pullups and thrusters first round, and it fell apart in the middle of the 12 round pullups but otherwise I'm very happy with that.

Shoulder press and heavy dips

Shoulder Press

5x 87.5
3x 100
max @ 112.5 = 4 (pr), old pr 3x110

Then 50 ring dips with the 20lb vest, no time just for doing.

Metconny thing later.

5k

HAHAHAHAHAHAA!!

Slow and steady wins the race (or at least the age group . . . 40-44).

5k 23:32, slow yet medal worthy HAHAHAHAHAHAA!!

just some misc . . . pullups etc.

pyramid day

8+6

Shoulder press and other work:

3x80 (did I mess this up? too light? I think I rounded down not up . .)
3x95
Max @ 105 = 7 (I think putting the pullups after is the best way for this to go.)

And then I did the pullups:

14/6 (wt . . ?)6/7/5

Great first round . . . crummy for every one after. Weird. Oh well, lay off a week, hard to make the gains . . .

Grace in a boat, floor press

Floor press:

5x95
5x135
max @ 155: 10 reps

Then "heavy rowing Grace"

10 C&J 155 (135)
250 meter row

11:05 All jerks done at 9:50 (after two rows too . . . so an inadvertent Grace PR)

See Previous Grace:

http://rantopedia.blogspot.com/2009/05/grace-wooot.html

Grace as Rx'd. 5/17/09

135lbs overhead power clean then push jerks and split jerks.

10:43

deadlifts and hill sprints . . .

Deadlift day

5x175
5x205
max reps @ 230 = 10

Then ten hill sprints on TP's OTHER hill . . .

26.6/30.6/25.6/26.8/28.2
34.5/29.3/28.1/26.4/29.3

Front squats and rows

3 rounds for time (individually timed)

5 front squats @ 135
250 meter row
rest 1:30

Shoulder press/pullups

Shoulder press

5x75
5x87.5
max reps @ 100 = 7

Armstrong pullups: Pyramid day:

9 rounds +7 (previous week = pullup pyramid 8 rounds + 8 more. Soooo close to 9. 10 is the big one. 55.)

Wow . . . my max reps sucked from the week before but this was a huge jump . . . weird.

Then a 12 minute AMRAP

10 clapping pushups
15 24" box jumps
40 meter shuttle run

7 rounds and alarm rang when I went to start push ups.

pullups z'all . . .

13/9/7/7/5

max 5 sets

Deads, rowing, catching up

deads on a deload week:

using 90% of 1 rm, then do

40% x 90% for 5 deadlifts
50% ""
60% ""

So 110, 135, 165

then some handstand push up practice: down to 2.25 inches

Then an attempt at a PR row = all guts no glory: sub 1:35 until 400 meters in . . . then 1:50+ it just got to0 pointless to keep it up.

Yesterday's armstrong pullups:

Max rounds at 5 reps 1 minute rest: 11 rounds.