Lots oh goodies . . . . . Front squat, high rep back squat, pullups for time

Front squat:

3x3

145/165/185

Thought the last rep was a little shallow . . . no Bruce to spot today . . tried for a 4th and that was a no go.

High rep back squat: 10x185 crappy but got it.

Then 100 pullups for time: 9:45

25 1:23 (1:23) Okay . . . would still be a crappy fran . . .
50 3:43 (2:20) Wow . . . wheels falling off early
75 6:22 (2:39) Cool . . . consistent mediocrity
100 9:45 (3:23) I had more wheels to fall off . . who knew?

Oh and I got a palm tear . . . um, am I in the club now? Yay.

shoulder press and pullups

Shoulder press, continuing the 5/3/1 Ashman protocol . .

5 reps @ 75% of 90% of 1rm = 85 ((125*.9)*.85)
3 reps @ 85% of 90% of 1rm = 95
max reps @ 95% of 90% of 1rm = 105 (is really 106, but I'll take it)

5 reps

Armstrong pullups max training sets 60 sec rest.

First bust day on this one: tried 7s.

No go.

3 rounds and 4 pullups. Back to 6 next week.

Deadlfts, and Jay Ashman nonsense

Deadlifts:

3x5

215/235/255

10x210

Amrap 10 minutes

5 front squats @ 45% of 1 rep back squat max so 100lbs
10 clapping pushups (got three rounds, then went to straight pushups)

9 rounds, 3 fs.

Squats and Tabata

Squats 3x5

170/190/210

Then a "Tabata This" version, half rounds but no rests:

Row (cal): 8/8/8/7
Squat: 15/18/17/15
Pullups: 10/8/6/5
Pushup: 13/10/7/7
Situp: 13/11/10/9

That was hideous.

Armstrong Sunday, Monday, Tuesday

13-7-5-5-4

Pyramid 7+5

3x3 working sets @ 6

Deadlifts and cleans

Today in the hobo gym:

3x5 deadlifts

220/230/250

15 @ 205.

Then our first semi bust of a workout.

10 minutes

At the top of the minute, 2 power cleans @ 85% of your 1 rep max. Every time you drop it (fail) you owe 10 squats at the end.

I took 135, Bruce took 65. No fails. Means my working power clean amount , at least 2 with rest is getting higher. Good practice, just kind of a metcon bust. Shoulda done death by clean or somesuch.

Squats, then thrusters and burpees! Yay burpees!

Squat day in the Hobo gym.

Me 'n Bruce did

3x5 (well he did 3x3 because he's still moving up)

165/185/205

Then

3 rtf

3x thrusters @ 125
10 burpees.

that was the longest damn 5 minutes of my life.

5:30 something.

Most weight I've used for a thruster in a wod ever. Sucked. Did 3 rounds with 7 thrusters of 115 and had relatively few problems. This went: first round unbroken, 2nd round 2, drop, 1, third round okay, f**k, I was Mr. 2 for 1, two attempts before getting one overhead.

Thank goodness I didn't go stupid and pick 135 as my thruster weight.