Presses, aborted met con

Press 5x5
65, 65, 65, 70, 75(x4)

Met con: 3 rounds
10 jerks/presses *
15 med ball cleans (20#)
15 pull-ups

Time: 12:06

* Started off doing jerks (75#), but my calf was bothering me, so I switched to presses (45#)
R1: 10 jerks
R2: 3 jerks, 7 presses
R3: 10 presses

Rx'd jerks were much heavier, but my shoulder was feeling funny so I dropped down to 75#.
Broad jumps were rx'd instead of med ball cleans, but I wanted to spare my calf.

Central Park WOD!

3 rounds, Fight Gone Bad style (1 minute at each of 5 stations, followed by a minute of rest)
KB snatches (16 kg)
Push-ups
Box jumps (20")
Medicine ball cleans (20#)
Ring holds (~5 sec at a time)

Round 1: 79 reps
Round 2: 76
Round 3: 75

Fun WOD, but my calf cramped up on the run walk home. :-(

The Chief

3 min AMRAP:
- 3 power cleans (85#)
- 6 push-ups
- 9 air squats
- rest 1 min

Repeat for 5 cycles.

I got a total of 290 reps. That's 4 rounds per cycle, plus 2 cleans at the very end. Fun WOD!

Back squat & met con

Back squats: 7 sets of 3
115, 125, 135, 145, 155, 165, 175

(I did this rep scheme back in December, and went from 165 up to 195!)

Met con: 3 rounds
5 thrusters (85#)
10 deadlifts (155#)
15 burpees

9:33

The weights were rx'd, but the rounds were not. Should have been 4.

Double-unders & ring rows

Bailed on the strength portion of today - had to nurse a baby, plus my hand was ripped from Fran yesterday.

Met con: AMRAP in 15 minutes
21 double-unders
7 chest-to-bar pull-ups (I did ring rows, due to the hurt hand)

8 rounds + 21 DU's

Rx'd was 12 rounds for time. The double-unders weren't too much of an issue, but the ring rows were getting heavy!

Hang cleans; Fran

Hang cleans, singles: 115# x 1, 1, 1, 1, 1

Fran rx'd: 21-15-9
Thrusters (65#)
Pull-ups

8:06

Arboretum run

Today's run went better than last Thursdays. My loop was a little longer, and I didn't have to walk as much (only 2:30 out of a 35-minute run). I still got some blisters on the soles of my feet (no more long runs in FiveFingers for me!) and my ankles were feeling cranky. Still, a marked improvement over 4 days ago!

Deadlifts, running met con

Deadlifts - heavy singles
185 - 185 - 195 - 195 - 205 - 205 - 215

Met con: 3 rounds:
800m run
10 cleans (95# - rx'd was 105#)
10 KB swings (20kg - rx'd was 24kg)
10 toes to bar

24:32

Short Arboretum run

I was out for about half an hour. The first 15 minutes were alright, but I got blisters and out of breath after the turn-around and had to walk quite a bit on the way home. Need to get back in running shape!

Snatches, a quick met con

Hang power snatch - 10 singles
65 - 65 - 70 - 70 - 70 - 75 - 75 - 75 - 80 - 85f, 85 messy!

Halting snatch deadlift
115 x 2, 2, 2, 2, 2

Met con:
40 squats, 40 sit-ups, 400m run
20 / 20 / 200m
10 / 10 / 100m

Time: 6:49

Deadlifts
185 x 3
195 x 2
205 x 2
215 x 1
225 x 1

Met con: 3 rounds
12 front squats (95#)
12 burpee pull-ups (low bar)
9:26

5RM backsquat; running Grace

Back squat: 165# x 5
That felt pretty close to my max for the day.

Met con:
10 clean & jerks (85#)
400m run
10 c&j
200m run
10 c&j
100m run

time: 7:47

I liked this! Running didn't feel like a slog. Weight was heavy, but light enough that I could keep moving.

Jerks - tweak!

Was aiming for 7 heavy single jerks, but I tweaked my neck/shoulder muscle while trying to stabilize. :-(

105 - 105 - 115 - 115 - 115 (tweak!) - 105(still hurts)

No met con - let shoulder rest.

Cleans & a met con

Worked up to a heavy triple on the clean. Got 115x3. Tried 120, but failed on the third one.

Met con: 5 rounds
21 weighted jumps (45# barbell)
15 kettlebell swings (16 kg)
9 push-ups

11:18

Back squat & met con

Worked up to a 185# back squat. Failed on 195#. Boo.

11 min AMRAP:
3 power cleans (75#)
1 thruster (75#)
5 KB swings (20kg)
7 pull-ups

5 rounds + 3+1+5
(or was it 4 rounds? tough to keep track...)

Should have gone heavier on the cleans

Heavy clean; lots of Bears

Worked up to a 125# clean (full). Messy, but I got it. Need to get quicker elbows.

1 Bear complex every 30 seconds, for 10 minutes. 21 reps total, 75#. Should have gone heavier.

Good first day back!!