Cleans; front squats & burpees

Strength - worked up to a 135# clean

Met con: 10 ---> 1
Front squat (95#, 105 was rx'd)
Burpees

9:25

8+ mile run

Ran 2+ laps through the arboretum. I was out for 80 minutes, so it was probably a little over 8 miles. Running in 75 degree weather is way better than 85 degree weather!

Push presses, pull-ups, running AMRAP

Skill - assorted gymnastics stuff. Fun!

Met con: 15 min AMRAP rx'd
10 push presses (85#)
10 pull-ups
200m run

5 rounds + 10 reps

Deadlifts; pull-ups and dips, air squats, runs

Deadlifts:
5 x 65% (145#)
5 x 75% (175#)
5 x 85% (185#)

Met con: 3 rounds
12 dips (blue band) + 12 pull-ups (Rx'd was 6 mu's)
40 air squats
400m run

13:53

Deadlifts, box jumps, sit-ups

5 rounds rx'd
5 deadlifts (185#)
10 box jumps (20")
15 sit-ups

7:25

Run; Helen

Ran 4 miles roundtrip to and from the gym.

Helen: 3 rounds Rx'd
400m run
21 kb swings (16# kg)
12 pull-ups

11:59

deadlifts; The Chief

Deadlifts: 5 sets of 3
185 - 185 - 185 - 195 - 195

The Chief: 5 rounds of
AMRAP in 3 minutes:
- 3 power cleans (85# rx'd)
- 6 push-ups
- 9 air squats
Rest 1 min

Rounds per round: 5, 4+3, 4, 4, 4+3

Marathon training run

5.1 miles in about 50 minutes, pushing Clark. Took a few short walk breaks. Felt good except for the chafing!

Deadlifts; Heavy met con

Deadlift - 7 singles at 205#

Met con: 3 rounds, as rx'd!
800m run
10 cleans (105#)
10 kb swings (24 kg)
10 toes-to-bar

21:02

Run; Deadlift; Front squats + burpees + swings

Ran to and from the gym, with Clark in his stroller. 4 miles round trip.

Strength: deadlifts
185# x 3
195# x 3
205# x 2
215# x 2
225# x 1

Met con: 3 rounds
12 front squats (95# rx'd)
12 burpees
12 kettlebell swings (16 kg)

7:45
(Burpee pull-ups were rx'd, but I subbed swings so I could stay near Clark.)

Marathon training run

Ran 7 miles through the arboretum in 1:10:40 (just over 70 minutes). The first lap was slow - Scott was pushing Clark, and we made a few stops. The second lap was quicker - I took one 1-minute walk break.

Back squats; 15-min AMRAP

Back squats
115# x 10
125# x 5
105# x 15
125# x 5
95# x 20
135# x 5

Could have gone heavier overall on the sets of 5, but I was sore and wanted to save something for the met con!

15-minute AMRAP:
3 power cleans + 1 thruster (95#; 120# was rx'd)
5 kettlebell swings (16 kg rx'd)
7 chest-to-bar pull-ups

8 rounds even
(I got mixed up and did hang squat cleans instead of power cleans. I didn't sleep well last night... foggy-headed, but working out felt good!)

Push press: 95 x 3, 105 x 3, 115 x 3

20 min AMRAP
7 back squats (125# rx'd)
7 burpees
7 pull-ups (switched to ring rows for the last round)

7 rounds + 12 reps

Shoulder/Ab met con

Strength - worked on strict & butterfly pull-ups, and on L-sits using parallettes

Met con: 3 rounds (5 was rx'd)
2 ring dips + 10 pull-ups (5 muscle-ups rx'd)
10 OH squats at 65# (75# rx'd)
15 toes-to-bar
20 GHD sit-ups

Time: 16:40

Only did 3 rounds before I ripped a big hole in my hand. Didn't feel great about this workout...

Clean pull; Swings + push-presses

Skill: Clean pulls (sets of 3) 75 - 95 - 105 - 115 - 125

Met con: 3 rounds
30 KB swings (16 kg)
15 push presses (85# - 95# was rx'd)

800m sandwich

800m run
50 squats
50 double unders
40 sit ups
40 lunges
30 push ups
30 pull ups
20 pistols
20 dips (blue band, bars)
10 HSPU (I did 15 "twitches")
10 muscle ups (very floor-assisted)
800m run

24:09

Snatch, C&J

Run 2 mi to the gym

Work on 1rm snatch and C&J's
Snatch: 35, 45, 55, 65, 75, 80, 85, 90, 95f
C&J: 85, 95, 105, 115, 125, 135, 140f (got the clean but not the jerk)

Run 2 mi home