Push Press and Twisted cheif

Push press

5x3

85-105-120-135-150 (2) f

Then

Twisted Cheif:

5 rounds of

3 minutes

3 power snatch 135 (105)
6 ring dips muscle up to the ring dip (no muscle up)
9 squats

1 minute rest

2+1
2+2
2+
2+3+5
2+2
2+3

Squats and stuff

5x165
3x190
Max X 210=7
then stall and 3 rft

15 thruster 35 lb dumbbells
30 anchored sit-ups
5:58

That hurt .....

shoulder press, ashman workout

Shoulder press day:

5x95
3x107
max @ 120 = 2 . . . wanted 3, so I'll just have to settle for a PR.

I went and checked my records . . . I used to top out at 5x95 . . . now that's the first set . . .

I'm not a firebreather (hahahaha like that was a worry . . . ) and it's taken a LOT of time, but bit by bit . . .

Then 12 min amrap:

5xpower clean to jerk @ 185 (145)

5x ring dip

15 situps

3 rounds plus 4 jerks.

The last round of clean and jerks was tough. I did probably 9 cleans to get the 4 jerks. That's where I lost all the time.

Of note: 145lb power cleans in a wod. 19 145lb jerks in a 12 minute wod.

Just a wod . . .

The throwdown, a week or two late

7 thrusters 155 (135)
14 burpees
21 pullups
14 burpees
7 thrusters 155 (135)

8:47

That was slow.

I submit, however, that's the first time I think I've ever done 135lb thrusters in a wod.

I knew I couldn't hang with 155 (I don't even think I could do a 155lb thruster . . )

And I was feeling like crap anyway, and wasn't in the mood to do anything, so I figured if I was gonna slog, might as well go heavy.

I think I got done with the pull ups in 4 or so and then the last set of thrusters just . . . . wouldn't . . . . go. 2-1-2-2

Happy with the attempt, gives me confidence on other wods.

Squats and that clean wod from Ashman

Squats:

3x155
3x175
max x 200 = 6

Got more than this last week, but can’t recall if I was doing breathing squats or not . . . these weren’t

Then a redo of a power clean wod I need to redo some other time

every minute on the minute 2x power cleans, 10 burpees for every miss.

Have done this at 135, and 145, no misses. Need to make that haaaaard.

Presses and Front squats

Holy crap . . . I forgot to update my six blogs with my records:

Sunday before Fadda's day stuff:

Shoulder Press

3x90
3x100
maxx112 = 4

Front squat

5x125
5x145
max x 160 x 10

Deads and crap

Deadlifts,

5x170
5x190
13x225 (think that's a PR)

The good: every dead was pause at the bottom, no touch and go.

The bad, here it comes:

death by pullup

what a fustercluck . . clock problems, including crazy arse tabata timer that just kinda DECIDES what it will do, never mind what you say

anyway 10 rounds + 8. For all the goddamn pullup practice I've been doing, this is complete and utter crap. So I'll take the good with the bad. I swear, I can work pullups over and over and over and then . . . stop for a week and yay, lose all my gains, it seems.

Frick. Redouble the efforts.

squats presses

Travelling this week so I can get some metcons in, so today just doubled up:

Shoulder press:

5x85
5x95
max reps @ 107.5 = 6 (pr)

Then squats:

5x145
5x165
max reps @ 190 = 8. That was harder than the 10 reps I did two weeks ago. Got 5 and was rapidly losing character so reracked for a second, then knocked out 3 more. Will come back to this . . .

Deads/pullup ladder

de-load deads

40/50/60%

5x each of

105/125/150

Then a pullup ladder. I'm not happy with how my armstrong pullups have translated into kipping. I feel tons stronger, but my grip is weak. I am going to turn one or more of the armstrong days into kipping days to see how that works.

did the ladder: and got 11 rounds +7

5-3-1 deload and ohs and ctb pullups

5-3-1 deload week,

shoulder press

5x 55,65,75

Then later:

Pack Scale:

21-15-9 OHS @ 95
CTB Pullups:
15-12-9

9:12

Breaks were 15-6 for ohs, then 10-5, then 9.
Breaks for pullups were oh, from about 5 . . .

CTB pullups . . . yay! Joining the circle of evil: Exercises where you can do all the work and get none of credit, including such luminaries as Double Unders and Wallballs!!

Front squats and pullups

Front squats:

5x135
3x155
Max x 170 = 7 (pr even at 6) (one squidgy rep . . it may have been parallel, but booty didn't touch the med ball) failed on 8

Then max pullups: 21

Disappointing, but for the first time it wasn't the "pulling" part of the pullup that was killing me, it was grip failure. I just couldn't hang on. So, now grip training. I thought deads would help and they do, and the Armstrong helps a LOT for pure pulling strength (I think I'm almost double what I could do in the beginning of that).

So: prescription: More Armstrong. Mix in some kipping (day 5?) and schedule grip work: hangs, etc.

Push Press, KB and burpee ladders

5x3 Push Press

85/100/115/130/145 (pr?)

then
10->1 Kb swings @ 55
1->10 Burpees

8:51

Deadlifts

5x190
3x215
10x240

Squats and Hill Sprints Yay!

Squats

5x160
3x 180
200 x max = 8 pr

Then 5 Hill Sprints, total time 1:55