Squats, Oly Lifting, 7/7/7

Back Squats:

work up to 3x5 - 215

Full Clean:

Form work. Worked up to 165 with a lot of work at lower weights

Snatch:

Form work. Worked up to 125 with a lot of work at lower weights

Short met-con:

AMRAP 7

7 Wall-ball (20#)

7 Burpees

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9 rounds. Maybe 10, I lost count. Did my best to keep moving the whole time, this workout is a killer though if you really go all out

AMRAP Deadlift/Push-up (DLPU)

AMRAP 20 minutes:
1 Deadlift @ bodyweight, 1 Push-up: 162 @ 155

This was a tough workout. The quick turnover on the deadlift and push-up made it into what basically amounted to a burpee, but with weight. Initially tried to do 10 on the minute, and made it with this for the first 10 minutes, but died after that. Finished with 162 total reps. Not awful but I think I could do better next time

Deadlift/HSPU, Short Met-con

Warm-up: 5 min jump rope, DROM drills
20 squats/30 push-ups/20 pull-ups
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5 rounds of:
Deadlift, 3 reps
HSPU, max reps

315/27, 315/18, 315/15, 315/15, 315/15. HSPU done on box with hands on parallettes. Felt pretty good, got a really good shoulder workout
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AMRAP 7 minutes (with a partner)
Sprint 50 m
7 KB Swings (2 pood)
7 DB Push Press (40#)

Finished 5 rounds each. By the last 2 sets I could barely lift the DBs for the push presses, my shoulders were shot.

Push Jerk, C&J, 400m

1. Warm-up: Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
2. Work up to 1rm Push Jerk
3. AMRAP 20 minutes: 15 C&J (95#), 400m
4. 4 x 10 GHD sit-ups, 20 push-ups

1. 75, 85, 95
2. 1rm = 155
3. 5 rounds
4. rx'd

Shoulders were dead. Wasn't initially planning on doing this met-con, or I wouldn't have done all the bear reps and the push jerk. Oh well, still got a solid workout in

Day 47

Started an "internship" at Crossfit Coastal. Basically just helping out with coaching/timing/whatever. Got a couple solid workouts in today.

Fran: 7:25

5 min AMRAP: 3x Power Clean, 50m sprint - 14 rounds

8 rounds for time: 250m sprint, 8 lunges (4 each leg), 8 box jumps (~28") - 13:17

Definitely can tell a negative difference in my metcon ability compared with before doing the SS cycle. But even with being in not as good a shape that way, I got a better Fran time just because of increased strength, which makes me feel a lot better. My limiting factor on this workout is by far still the thrusters though. I'm going to start supplementing my workouts with some 3x5 shoulder press once or twice a week

The AMRAP was pretty brutal, especially for being only 5 minutes, but definitely fun. This could be a great workout if expanded to 15-20 minutes...possibly with ~200m runs or something along those lines?

Last workout was a killer. The first two were pretty close together and the last one wasn't until this evening, but it was HARD. The runs in between lunges and box jumps (something i've never really done before) were killer. Legs were dead afterwards

Also got my first muscle-up today just messing around. Surprisingly it wasn't too hard, I think I was just limited by the fact that I hadn't had anything quite high enough to hang my rings from