Jonesworthy @CFD

Air squat / KB swing (16 kg) / pull-up
80 / 40 / 20 <-- Skipped this round
64 / 32 / 16
50 / 25 / 12
32 / 16 / 8
16 / 8 / 4
8 / 4 / 2

Total: 170 / 85 / 42
Time: 15:54

Uf da - I am going to be sore from the squats. My lower back felt fine through all the KB swings!

Cleans @CFD

Prescribed rep set was 3-2-2-2-1-1-1-1-1,
but I didn't get through all of them.

3 x 75
2 x 95
2 x 105
2 x 115
1 x 120 - fail

I was feeling really uncoordinated - my hips weren't extending, and I bumped my belly on the 120. Given how much my body has changed recently, and the fact that I've been off for 2 weeks, I'm ok with it.

450 BW exercises in FL!

15 rounds:
- 10 push-ups
- 10 sit-ups
- 10 squats

23:30 or so

Pull-ups & dips @CFD

The prescribed workout was 10 rounds of 10 pull-ups and 10 ring dips. I modified considerably, given that today was my 5th day "on" and I was feeling a little worn out!

7 rounds:
5 pull-ups (kipping)
30" static ring hold *or* 10 parallette dips with feet on a 12" box
(I did 4 rounds of static holds and 3 rounds of dips)

Time: approx. 13 min.

Scott and I have been good about doing 75 push-ups a day during December. Today I did them on parallettes with my feet elevated - hooray for my belly not bumping the ground!

Met con @CFD

4 rounds:
20 medicine ball cleans (14#)
100 ft. walking lunge
10 dumbbell snatches, right arm (30#)
10 dumbbell snatches, left arm (30#)

Time: 20:18

I did full squat cleans & snatches for all sets, all reps - my lower back was really, really tight by the end!

Back squats @CFD

Seven triples:
165 - 165 - 170 - 175 - 180 - 185 - 195

W00t! A triple at 195 puts my 1RM at 210, which is right around where I thought it would be. 195 didn't even feel *all* that hard.

Cleans & double-unders @CFD

3 rounds for time:
15 full cleans (95#, as rx'd)
21 double-unders

Time: 11:18

Yay for doing it as prescribed!
Ow my lower back!

15 minute shoulder AMRAP @CFD

AMRAP in 15 minutes of:
5 pull-ups (strict were prescribed, but I kipped)
7 push press (75# - rx'd was 55% bw for women)
9 knees to elbows (I didn't get full ROM for most of mine, but I got kipping down pretty well!)

6 rounds + 3 pull-ups

Tore on round 6.
The last 3 pull-ups were *hard* - singles over the course of 1 minute.

Helen-ish

3 rounds for time:
500m row
21 KB swings (16 kg)
12 pull-ups
10 push-ups

16:43


Pull-ups were a little tougher than usual with the rowing thrown in! Swings and push-ups felt pretty good.

Deadlifts, Push-ups @CFD

10 rounds:
15 deadlifts (95#)
15 push-ups

16:44

My push-ups felt strong! Yay! Did them mostly in sets of 10+5.
Quads were burning on the deadlifts... so my form was off. Back felt fine though.

Muscle-ups & back squats @CFD

Muscle-up (from knees) / Back squat (65#)
5/15
10/30
15/45
10/30
5/15

Time: 15:10

Wish I'd done a combination of pull-ups and static ring holds instead of muscle-ups from knees... not much of a rest between back squat sets!

Deadlifts, OH Squats @CFD

21-15-9
Deadlift (135#)
OH Squat (45#)
Time: 4:44

Both weights were under 50% of my 1RMs... maybe I should have gone heavier? The deadlifts were pretty tough as it was though... killing my lower back!

Thrusters & rowing

5 rounds for time:
500m row
7 thrusters (75# - 95# was rx'd)

Time: 15:23

Rowing got to be quite a slog!

150 bodyweight exercises @CFD

25-50-75
Air squats
Push-ups
Pull-ups (scaled to 10-20-30)
Sit-ups

Time: 35:29

The pull-ups were slow, and the last 15 push-ups were *tough*.

Lotsa squats @CFD

OH Squat (singles): 75 - 80 - 85 - 90 - 100 (PR?) - (110-f)

Front Squat: 115 - 125 - 135 - 145 - 165 - 175

Back Squat: 185 - 195 - 205 - 205 - 207 (PR?)