140330 5/3/1 Shoulder Press (deload)

Warm up:
5 min DROMS

Strength:
Shoulder Press 3 x 5
60-75-90

Metcon:
6-Way BB Complex
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Notes: only got through 1 set @ 95. Attempted 2nd set failed on 2 snatches then shut it down.

Then:
6x Weighted Lunge (barbell on back, @ 40% (100#) of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets

Then:
Pull-up & Ring Dip circuit: (did bar dips)
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

140309 5/3/1 Shoulder Press

C2W1D1

Warm up:
5 min DROMs
Foam rolling

Strength:
Shoulder press 5-5-5+
warm 5 x 60-75-90
work 5 x 95-110-125(10)

Assistance:
Chins 5 x 6-6-6-6-6
Dips: Bar-10; Ring 5-4-5-2

140222 5/3/1 Shoulder Press

14/02/16 5/3/1 Shoulder Press

C1W3D1

Warm up:
3 min Jump Rope
5 min DROMs
GHD sit-ups 3 x 20
GHR 3 x 10

Strength:
Shoulder Press 5-3-1+
5 x 75% (105#)
3 x 85% (120#)
1+ x 95% (135#) 6

Assistance:
Pull-ups 5 x 6-6-6-6-4-2
Bar Dips 5 x 10-10-10-7-7-6

140209 5/3/1 Shoulder Press

C1W1D1

Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15

Strength:
Shoulder Press 5-5-5+
5 x 65% (90#)
5 x 75% (105#)
5+ x 85% (120#) 11

Assistance:
Pull-ups 5 x 7-7-6-5-4
Bar Dips 5 x 13-10-10-10-10

130904 Back Squat

Buy in:

5 min jump rope

5 min DROMs

2 rounds of:

10 squats

10 push ups

5 pull ups

Strength:
HBBS 10X3 @ 85% Plus – rest at least 2 minutes
215#

Metcon:
18 Chest to Bar pull ups
18 Ring Dips (bar dips)
12 Clean and Jerks 155/105 (125#)
15 Chest to Bar pull ups
15 Ring Dips (bar dips)
9 Clean and Jerks 155/105 (125#)
12 Chest to Bar pull ups
12 Ring Dips (bar dips)
6 Clean and Jerks 155/105 (125#)
For time.
Time: 16:06

Squats were much harder than they should have been. My strength has taken a hit in the past few weeks when I've taken it easy. My body feels better with the exception of tightness in the left knee but the loss of strength sucks. Usually I can do the Outlaw met con as Rx'd but I had to scale the C&J's today.

130723 Outlaw

Warm up:

5 min jump rope

5 min DROMs

Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike

130606 Active Recovery

2.5 mi run

Then...
Pull-ups 3 x 6
Bar dips 3 x 12

130322 EMOM Snatch

Buy in:
Shoulder pass throughs
35# x 20 Goblet Squat
35# x 20 x 3 DB Swings
35# x 4 ea. side Turkish get-up

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80% = 120#
Then, when the clock hits 5:00...
2 minute AMRAP of:
Snatches (full) @ 80% = 120# x 8

Metcon:
1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
Scores:
Dips 1 = 20
AMRAP 1 = 1 round
Dips 2 = 10
AMRAP 2 = 15 OHS + 20 PU + 24 DUs
Dips 3 = 8 

Cash out:
7 min stationary bike

130226 Power Cleans & Dips

BrandX programming

Buy in:
2 min jump rope
5 min DROMs

Strength:
EMOM for 10 min
5 KTE

Metcon:
4 Rds for time of:
12 Power cleans @ 75% BW (160#)
12 Ring dips (bar dips)
Time: ~11:00

Really not sure of time. Accidentally stopped timer on watch.

Cash out:
Run 2 x 400

130212 Front Squat

CFSB C1W4D3

Buy in:
3 min jump rope
5 min DROMs
10 OHS

Strength:
Front Squat 3 x 5
warm: 45 x 10, 95 x 8, 135 x 7, 155 x 5
work: 175 x 3, 185 x 3, 195 x 5 (PR)

Metcon:
3 rounds for time of:
30 45# Thrusters
20 pull-ups
10 Ring dips
Time: 11:33

Cluster-F. Tweaked back on first round of thrusters. Last 2 rounds were push presses. First 2 rounds of dips were done on dip bars, last round on rings when they were free.

130130 Shoulder Press

CFSB C1W2D4

Buy in:
5 min jump rope

Strength:
Shoulder press 3 x 5
warm: 45# x 15, 95# x 10, 105# x 5
work: 115-125-135

Metcon:
"JT"
21-15-9 of:
HSPU
Ring Dips (bar dips)
Push-ups
Time: 13:10

Started off with the intention of doing 12-9-7 HSPU scaled to lowering to aerobic step. Got to the round of 9 and did 1 and realized my shoulders were smoked. Scaled them back to knees on a bench and did 10. Thought that was too easy so I went back to the regular HSPU and did the next 4. For the final round did 9 with knees on the bench.