War Frank from 3/1

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice
20 Squats
10 Situps

then 1/2 mile run

100306

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.
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Late PM (11:50) Workout

Modified CFWU 5 reps/3 rds

Skill
deadlift 4x5 - 65,75,85,135
OHS 4x5 - PVC, PVC, 22, 32

WOD
Puppies:
15-12-9 reps of:
95 pound Deadlift
25 pound Overhead squat

Plan - break the reps of each set into thrids, rest with 2-3 deep breaths
Goal time: 6:30

Time: 4:34

Skill
10 min kipping pull up practice - heel-toe, pop up, push away
10 12 inch box jumps
10 push ups

Stretching

Total time:  little over 1 hr.

At my friends for a couple of weeks, so modified WODs for me.

3RFT:
50 Jumping Jacks
50 Mountain Climbers

= 5:13

Puppies:
Drop the sets doing 10-8-6-4-2 and use the following guidelines
Deadlift:  up to 50% body weight
Bench press:  up to 30% of body weight
Clean: up to 25% of body weight

DL = 110#
BP = 95#
Clean = 60#
12:01

M, 38, 6’2” 204

I thought that the bench press as 30% (~60#) would be way too light compared to the challenges of the other weights, so i upped it a tad.

CFT

back squat 210#(PR)
shoulder press 95#
deadlift 265#

TOTAL 570

Tried warming up properly according to this article, and finally got a back squat PR, without even grunting.  It felt so good, I thought I had 215# too- maybe I should have rested a little longer.

Self-scaled Garrett

Three rounds:
30 Squats
10 Ring handstand push-ups (knees to bench)
10 Beginner L-pull-ups

20:42

HSPU were 4, 2, 2 ring, the rest on the floor.

Row 5k

20:29.8

Spent a couple hours watching rowing videos and reading rowing articles.  I may have improved my technique, but I didn’t work as hard.  Might have worked out better if I hadn’t done any other workouts today.

Ripped skin off my left index and ring fingers, above the second knuckle. :(

Puppies
warm up
push ups x5
pull ups x3
sit ups x5
squats x5
3 sets

WOD:
3 muscle ups (seated)
25lb squat x15
6 muscle ups (seated)
25lb squat x25
9 muscle ups (seated)
25lb squat x35
9 muscle ups (seated)
25lb squat x25
3 muscle ups (seated)
25lb squat x15

time: 13:50

cash out: stretching, 2 long runs rock climbing
forearms and quads feeling pretty shaky

friday: CFWU 3x 10 SQ,PU,PU,DIP,SU,BE,Sampson

21-15-9

185lbDL
85lb snatch

15:08

Muscle Ups and Back Squats - Pack
CFWU (light pull ups and dips)
14.55
Cash Out: A friend of mine gave me the specs for what he calls the “30 Minute Challenge” - I finished in 22.38.

“Griff”

CFWU x 2

Puppies:

For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

8:36

21-15-9 Deadlifts/OHS

135#DL/45#OHS

~10min

For time: 100 mountain climbers (2 count)
90 jumping lunges
80 KB swings (24 kg/16 kg)
70 unanchored sit ups
60 20” box jumps
50 pull ups
40 DB split jerk (40/25)
30 burpees
20 DB squat clean (40/25)
10 Turkish get up (40/25)

Home workout modified - no pull ups; 13# dumbbells
Total: 00:40:35

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Puppies:
15-12-9 reps of:
45-95 pound Deadlift
15-25 pound Overhead squat
did 95# deadlift, PVC OHS

5:14

100305

Pack:
21-15-9 reps of:
145 pound Deadlift
25 pound Overhead squat

9:23

My body just won’t do overhead squats. Either my arms come forward or I can move my hips about 6 inches and no farther.
I was able to somewhat do them by gripping the 25# bar about 5 feet apart with the bar just behind my head.

active rest day. one hour boxing class.

pack version with squat/sitting muscle up progressions - started with those as shown on video and finished with a ring dip; on last three sets added regular pull ups after the progressions - 1 pull up for each

14:19