Forget functional

The bench press may not be the most functional of the lifts, but it's good for the chesticles and that has value, right?

Bench Press - 3 x 5

Then
Some ring push-ups (3x5) and ring dips (2x?)
Then

3 Rounds For Time:

• 10 Knees-to-Elbows
• 15 KB Swings - 55# KB
• 5 Pull-Ups
• 10 Walking Lunges - per leg
• 15 Squats
• 5 Push-Ups

Results:

• Seth - 230,235,240,255(2) - 8:34
• Casey - 225,230,235(4.5) - 9:38 1 Rds + KTE + 50 Squats due to sore elbow
• Landon - 185,195,205(2) - 2 Rds in 9:36

Loosely constructed

The 'programming' of late has been a bit disjointed. Did not improve that much today.

Deadlift - 2 x 5

Then

3 Rounds For Time:

• 5 Power Cleans - #95
• 5 Push Press - #95
• 10 Pull-Ups
• 10 Sit-Ups
• 15 Push-Ups
• 15 Squats

Results:

• Seth - 315,335 - 6:35
• Casey - 315,315 - 11:38

Triple time

Seems like it's been ages since we made three workouts in a single week.

Bench Press - 3 x 5

Then

3 Rounds For Time:

• Row 300 Meters
• 15 Good Mornings - 45# BB
• 15 Press - 45#
• 15 V-Ups
• 15 Squats

Results:

• Seth - 225,230,235 - 11:22
• Casey - 225,225,230(4.5) - 16:46

Mixed bag

Time to mix things up

Barbell Shrugs - 3 x 5

Then

Bar Dips- 3 x 5

Then

Strict Pull-Ups - 3 x 5

Then

5 Rounds For Time:

• 5 Push-Ups
• 10 Sit-Ups
• 15 Tuck Jumps
• 10 Squats

Results:

• Seth - 275,275,275 - BW(~200)+45,+55,+70 - BW+45,+50,+55 - 4:42
  
• Casey - 185,185,205 - BW(~260)+0,+0,+0 - BW-80,-70,-65 - 7:32
  
• Landon - 185,185,205 - BW(~200)+0,+10,+15 - BW-20,-10,+0 - 4 1/2 Rds in ~7 Min
  

Getting back in the saddle

Posting the workouts has been a bit more erratic than doing the workouts, but only slightly. Easing back into things with:

Press - 3 x 5

Then

4 Rounds For Time:

• Sprint 200 M
  
• 10 Push-Ups
  
• 10 Squats
  

Results:

• Seth - 155,160,165(2) - 6:31
  
• Casey - 155(4),155,155 - 9:15
  
• Landon - 115,125,135 - 8:47