4.22.19

Back on it.

Ran/walked 3 miles, rough pace.  (See watch data)

6.28.16

6 AM WOD

“Operation Red Wings”
4 Rounds for Time:
– 3 Bear Complex (95/135) (power clean + front squat + push press + back Squat + push press)
– 200m Run
– 8 Bar Facing Burpees
– 200m Run
– 8 Thrusters (95/135)
– 200m Run

27:48...slow runs but Barbell felt good. 

A lot of chest and triceps fatigue through day so took Bench a little less volume.

PM
Bench
3x3@315 (definitely hard after this morning)
3x10@225

6.27.16

Backsquat: 4×5@410 (felt good)

Deadlift: (2x a week option...sspt deadlift table)

TM=570

1×12@405 (EMOM) all felt good

6.20.16

Backsquat 4x5@405
Bench 4x5@315

6.13.16

Back on the gain train. 

Backsquat, singles up to 500# (wanted to prove to myself I could still hit it)

3x5@405 (felt good...working up on some volume)

Bench

3x5@315 (little slower...but still adding volume)

Kinda done after that. 

5.31.16

So...on Memorial Day the old crossfitter came out and I decided to do "Hall" with the gym.  Felt good but back was a little tight today. 

Backsquat: singles @ 405-455-480 (felt slow but was confident through lift...I attribute it due to fatigue)

Bench: 3x1 @330 (315 felt great going up so decided to go to 330 and have an extended Pause to erase and hesitation of opening up there...felt great)

Deads: worked up to 455...felt good there but decided not to push with tight back.  I would rather my last heavy dead training day be the last day when I felt awesome.

Feeling great and excited...a few Epsom salt baths this week should have me in top form. 

5.27.16

Comp Bench 345-355x1, 305-325 for 6 total reps 1-2 reps per set
Pin Bench (top half of your normal ROM for lockout) 3x3@9
Weighted Pull-ups 2x5 (heavier than last week if possible)

Competition Bench:
Paused singles: 315-335-345-355 (PR...felt great and moved pretty fast...wished I videoed)

2x3@405
1×5 @425 (I got excited and went to failure)

Weighted pull-ups 5-6 @+53