A lot of updates...

Have been busy and slacking lately on posting workouts, so here goes starting with last Saturday:

Sat, 4/10

Did a double-WOD Saturday AM. Only get to come into CFC 3x per week right now so wanted to get everything in.

Power clean and jerk: 2-2-2-2-2

135-155-165-175-185(1) (+#10 PR)

+#10 PR on the power clean, tied PR on jerk although that part felt pretty easy. Need to get elbows through faster.

Metcon:

As many rounds as possible in 10 min of:
4 push press (Rx'd @ #135)
8 burpees
12 lateral jumps over cone
Rx'd @ #135

8 rounds + 4 push press

#135 push press got heavy quick. Would've liked to get 9-10 rounds.


Hopped in w/ the 10 am class and did backwards "Jackie"

30 Pull ups
50 Thrusters (45/33)
1000M Row

Time: 6:57

Considering I did this metcon with about an hour of rest I was happy. Could have been faster on the pullups and thrusters, although I strung 15 butterflies to start and only dropped the thrusters once. Row wasn't great at 3:53 but legs were gone by that point. Saturday was a good test of the gas tank.

Sunday: Rest!

Monday, 4/12

Had the day off from work to study for my big test, so didn't work out in the morning. Can't wait for June 5 to get here, although I need to be cranking out the studying alot more.

Strength:

Clean (must pass through full squat) 3-2-2-1-1

Cleans: 135-155-185 (+#5 PR)-a lot of fails at #185

PR is a PR, but considering my PR on a power clean is #185 I should be up higher. Still not trusting myself to throw my body under the bar.

Then, as many rounds as possible in 10 minutes of:
5 Pull ups
7 Push ups
9 Squats

Metcon: 21 rounds + 1 pushup

Solid metcon. Squats were pretty terrible at the start but fixed them up after the first few rounds. Just tried to keep moving the entire time.

Tues, 4/13

Warmup: 500m row (1:53), 0.5 mi run

Bench Press: 5-3-1
Warmup: 135(6)-155(3)
Work: 185(5)-205(3)-225(1)

#225 went up ok. Think I could go +#10-#15 next time. Chest was still sore from Monday's ~150 pushups.

Front Squats: 5-5-5-5-5
135-155-180-190-200 (5RM PR)

Tough, but got it. +#5 from last week.

Made up a metcon
3 rounds
20 box jumps (~"24)
20 double unders
15 situps
3 HSPU

Time: ~5:30

Wed, 4/14

40 yd dash: 5.56 (best out of three)

Haven't run these this freshman year of high school and it showed. Off the line speed is not one of my strengths.

Metcon for time:
15 Power snatches (135/95 or 70-75% of 1RM)
30 Box jumps (24"/20")
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps

Metcon: 5:15 (#115 scaled down to #95)

Didn't scale properly. Started w/ #115 and started failing on about the 6th rep. Stripped down to #95 which was probably lighter than I should have been at--#105 would've been a nice medium. Head wasn't in it today, need to get back in it.

Did a bunch of sets of 10 wall balls afterwards, and attempted some muscleups. Almost got one...almost.