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CoC gripper work, farmers carries for fun

Strength: Baseline tests
Max pullups 2m: 23
Max elevated-foot pushups 2m: 47
Max double unders: 12 ?!?!?!

WOD 3 RFT of:
400m run
KB swing/clean +...

Stress test for VO2 max - will post results later.
Also got DEXA body composition and found out I'm ~25% BF still >>> fat as phuk. Back to the rabbit food and lean meats, goodbye beer.

Strength:...

Strength: Snatch

Nothing worth mentioning here.

WOD 3RFT of
25 situps
1m handstand hold
BB lunge x 10 @ 125
~13:30

Strength: Bench 1RM
95x5
135x3
185x2
205x1
225x1
235x1

Yay for 225, less yay for doing bench 1RM the day after heavy thrusters. 235 stalled juuuuuuuuust barely below the breaking point, and...

Strength: Clean 1RM

135x3
165x3
185x2
205x1
225x3

Facking cleans. 205 went up easy, first try so I was very confident about 225 but just didn't have any fast twitch left at the top. ...

Strength: Squat
2x5 @ 205
3x5 @ 235

These felt great today, I could have used more weight but it was only supposed to be 70%1RM. That would put my max at 335 which I think is a little...

Thanks man, I plan to! About 4.5 months in and I'm almost back to my Starting Strength levels, plus a whole bunch of sh*t I've never been able to do.


Strength: Clean & Jerk
7m EMOM of 2 Power...

Strength: Clean
2x2 @ 155
2x2 @ 165
2x1 @ 175
2x1 @ 185

Not very clean. For some reason (mobility I think) my bottomed-out front squat position is tough to get into these days. Good news is,...

Yayyyyyyyy heavy day!

Strength: Squat
235 x 6
255 x 4
275 x 3
285 x 2

WOD 4 RFT of :
DL x 2 @ 275

Strength: Snatch
8 x 95 - 115 increasing

Bad form, bad feels, bad weight....


WOD 16-12-8 of
-DL @ 205
-KB jerk @ 24kg
End w/625m row

Strength: Bench
10 @ 145
8 @ 170
6 @ 185
3x3 @ 195

WOD 5 rft of:
200m run
10 goblet squat @ 32kg
5 pullups

Strength: Clean and Jerk
2 x 2 @ 125
2 x 2 @ 135
2 x 1 @ 145
2 x 1 @ 155
1 x 1 @ 165

PR!!! Actually pretty easy. I'm still not splitting well, my back leg goes back but my front leg stays...

Our gym does some form of strength every day. Right now for the clean/bench cycle our split looks like so:

M - Squat
T - Clean
W - Push/pull
Th - Snatch
F - Clean
S - Bench
Su - ????

Strength: Squat
8 @ 185
8 @ 215
6 @ 230
6 @ 240

Good speed, good depth, 1-2 reps left on 240. This is based off an estimated 1RM of 295 which I think I can hit right now. We're not on a...

Strength:
Press
5 @ 95, 105, 115
Push Press
5 @ 105, 115, 125
Push Jerk
5 x 1 @ 125


WOD

Strength: Bench
5 x 3 @ 195

Good bar speed, no spotted reps. This bench/clean cycle ends pretty soon and I'm pretty sure my gains won't be as high as I would have liked because I've been...

Strength:
EMOM 7 sets of 1 each: power clean, full clean, front squat @ 125

WOD 4 rounds:
Hang power clean x 8 @ 75lb into
Alternating BB lunge x 8/8 @ 75lb
Strict chins x 8

Strength: Front squat and jerk
115, 125, 135, 145 x 3 + 1

Clean and jerk
155 x 2

WOD 5 rounds for time of:
Strict press x 8 @ 105
(BW) alternating pistols x 8
alternating grip pullups x 8...

Strength: Snatch
3x3 @ 75 (high hang snatch, low hang snatch, full snatch touch-and-go)
2x2 @ 85 hang snatch
6x1 @ 95 full snatch

WOD 3 RFT of
15 pow snatch @ 75
into 12 overhead squat
10...

Strength: Bench
5x5 @ 155
superset w/bent rows
5x8 @ 95

WOD 4 RFT of:
-75 jump ropes
-15 KB swing @ 55lb
-10 T2B
end w/800m run