Fear of failure

It is hard to gauge your limits if you're afraid to fail. Fear was not the issue today.

Bench Press - 3 x 5:

Then

3 Rounds for Time:

• 5 Pull-Ups
  
• 5 Chest-Slap Push-Ups
  
• 10 Box Jumps
  
• 10 Squats
  
• 15 Sit-Ups
  

Results:

• Seth - 235(4),230,250(1) - 5:02, chest-to-bar pull-ups, 30" box
  
• Landon - 185,190(4),225(0) - 10:16, clapping push-ups, 24" box
  

Three Two sets

Sometimes two sets is enough for some of us.

Back Squats - 3 X 5

Then

21-15-9 Rep Rds for Time of:

• Deadlifts - 115#
  
• Push-Ups
  
• Squats
  
• V-Ups
  
• Walking Lunge Steps (per leg)
  

Results:

• Seth - 305,310,- - 9:15
  
• Casey - 305,310,320 - 15:21
  
• Landon - 135,150,160 - 20:06, 65# DL
  

Using "a href"

There are actually previous results for the met-con portion.

Deadlifts - 2 x 5:

Then

AMRAP in 20 Minutes of:

• 5 Pull-Ups
  
• 10 Push-Ups
  
• 10 Sit-Ups
  
• 5 Burpees
  

Results:

• Seth - 365,370 - 12 Rds + Pull-Ups
  
• Landon - 175,185 - 6 + 1/4 Rds
  

Previously

Friday Fifteens

Upped the reps per set slightly in the AMRAP today for a little different stimulus.

Bench Press - 3 x 5:

Then

AMRAP in 20 Minutes of:

• Row 300 Meters
  
• 15 Push-Ups
  
• 15 Sit-Ups
  
• 15 KB Swings - 55# KB
  

Results:

• Seth - 230,235,235(4) - 6 Rds
  
• Landon - 180,185,195(2) - 3 Rds + Sit-Ups
  

Simplifying

Just a simple twenty minute AMRAP today.

AMRAP in 20 Minutes:

• 10 Front Squats - 95#
  
• 5 Push-Ups
  
• 10 Sit-Ups
  
• 5 Pull-Ups
  
• 10 KB Swings - 35#

Results:

• Seth - 7 Rds + 2 FS, sub 135# FS, CTB Pull-Ups, 55# Swings
  
• Casey - 6 Rds + Push-Ups, sub jumping pull-ups
  
• Landon - 5 Rounds, sub 65# FS, jpu rds 3-5

Playing with modalities

Or some fancy way of saying we needed a change of routine

Broad jumps for max distance. Six attempts are allowed:

Then

5 Rounds of Sprints:

• AMRAP in 20 seconds - 20 Meter sprints/line drills
  
• Rest 1 Minute
  

Results:

• Seth - 118" - 5,5,5,5,5
  
• Casey - 84 - 4,4,4,4,4
  
• Landon - 86 7/8"" - 4.5,4,4,4,4

Overtrained

There's beginning to be some achy joints and lingering soreness in our group. I hope the upcoming season of over-eating will eliminate these effects of possible overtraining.

Power Cleans - 3 x 3:

Then

21-15-9 Rep Rounds For Time:

• Push Press - 65#
  
• Sit-Ups
  
• SDLHP - 55# KB
  
• Squats

Results:

• Seth - 235,235,240(2) - 5:43
  
• Casey - 155,155,160 - 7:12, 45#pp,35#sdlhp

Rower Challenge day

Decided to skip the AMRAP and play on the C2 today.

Bench Press - 3 x 5

Then

Find max wattage on rower

Then

Row 500M for time

Results:

• Seth - 225,230,235(4) - 812 - 1:28
  
• Casey - 225(3),225(1)(elbow pain) - 639 - 1:48
  
• Landon - 175,180,185 - 513 - 1:46

Feel the breath-stealing burn

In case you were wondering what pairing V-Ups and Sit-Ups back-to-back feels like, and you shouldn't, we found out today. It hurts. It really hurts.

Back Squats - 3 x 5

Then

AMRAP in 20 Minutes:

• 10 Pull-Ups
  
• 15 V-Ups
  
• 20 Sit-Ups
  
• 25 Squats

Results:

• Seth - 305,310,315 - 6 Rds + 6 V-Ups
  
• Casey - 300,305,315 - 4 Rds, jumping pull-ups
  
• Landon - 165,170(4),x - 3 Rds + Sit-Ups, jumping pull-ups

Wait, per leg?

The met-con didn't look as bad until noticing the walking lunge reps were prescribed "per leg".

Press - 3 x 5

Then

21,15,9 Rep Rounds For Time:

• Box Jumps
• Push-Ups
• Walking Lunges (per leg)
• Knees-to-Elbows
• Run 400 M

Results:

• Seth - 150,155,160 - 17:40, 30" box
• Casey - 145,145,150 - 38:55, 24" box

As Many Rounds ... mmm Beer

Something about the prospect of Beer Fest may have hampered the effort today.

Bench Press - 3 x 5

Then

A couple rounds of:

• Row 300 M
• Some pull-ups
• 15-20 squats

Results:

• Seth - 225,230,235(3) - meh
• Landon - 175,180,185(3) - feh