Day 21

3x5 Squat at 190 lb
3x5 Press at 90 lb

Took a week off from being sick still felt pretty good with both movements.

Day 20

5x3 power cleans at 125lb

Need to focus on delaying my pull. It was pointed out that I was pulling too early.


WOD
 COMPLETE FOR TIME:

10 SHOULDER PRESSES
15 OVERHEAD SQUATS
20 PUSH PRESSES
25 FRONT SQUATS
30 PUSH JERKS
35 BACK SQUATS

Did this at 75lb. I also need to work on my metcons as my endurance is pretty crappy right now. Didn't hit my goal of 10 minutes.

Day 19

5 rounds
3 Bench Press at 135 lb
5 Ballistic Pull Ups

Squats at 185lb

Day 18

1x5 Dead-lift at 185 lb
Strict Pull Ups 3 x max reps (7, 4, 4)

My body is still worn out from the 100 pull-ups on Sunday. I'm concerned with my dead-lift form so I may have to go to the box or record myself next week to make sure I'm doing this lift with proper form.

Day 17

3x5 Squat at 180 lb
3x5 Press at 87.5 lb

Felt pretty strong with both movements.

Day 16

5x3 power cleans at 120lb

100 pull-ups

Day 15

3x5 Bench Press at 155 lb - failed last round, only finished 3. My Bench Press form needs work. I need to push from the heels more so I'm going to go ahead and reset.
Rings Isometric Hold at Top 3 x max time (30sec, 30sec, 25sec) - Did these after muscle ups so my arms were a little fatigued

Complete 5 rounds:
1 Max Height Box Jump - the max height I got to was 30" + 2 x 45lb + 2 x 25lb bumpers
3 Squats at 175lb

5x2 muscle ups

Day 14

1x5 Dead-lift at 175 lb
Strict Pull Ups 3 x max reps (12, 4, 4)

Doing less pull ups. May have to do with overall fatigue and nutrition.

Day 13

3x5 Squat at 170 lb

3x5 Press at 85 lb

3 rounds of

Max Rep Plyo Push Ups (15, 8, 8)

Striders

Day 12

3x5 Bench Press at 150 lb
3x5 Squat at 165 lb
2 mile run

Day 11

13.5


4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Totaled 43 reps beating my score from last year. I think if I tried this again on Sunday I could get back on the pull up bar.

Day 10

1x5 Dead-lift at 165 lb
3 rounds of max rep strict pull-ups 13, 5, 3

Day 9

3x5 Press at 82.5 lb
3x5 Squat at 160 lb

1.8 mile run