Sunday was a work/rest day. Monday was

Back Squat 3x5 (135)
Bench Press 3x5 (90; 5-4-5)

Then 3 sets of kipping pullups (6-7-6)

Don't think I rested enough for that second set of bench presses, so I'm going to try again at the same weight. Happy with the kipping pullups, although I'm a little mad I couldn't get 8 (my end-of-July goal). But I will get 8 soon, and when I do, I will up my end-of-July goal to 15 consecutive ones.

Friday was a work/rest day. Today was

Front Squat 3x5 (115)
Press 3x5 (77.5; 4-4-3)
Deadlift 1x5 (195)

Then 3 sets ring dips with toes on the box (10-9-8)

Monday, Tuesday, and Wednesday were rest days as a result of back pain, massages for back pain, and panicked biochemistry studying. Back's feeling better and test is this afternoon, so I'm hoping to get in some work tonight. After doing some research, I'm hoping to make some form tweaks (i.e. maintaining a better lumbar curve) to my back squat which should help prevent the pain that keeps cropping up.

Update - did modified SS, complete with backoff in weight for the back squat and form tweak:

Back Squat 3x5 (132.5)
Bench Press 3x5 (90; 5-5-4)
3 sets unbroken kipping pullups (7-4-5)

Pretty psyched about the new pullup PR - that 7th one was a little ugly, but I'm so close to my 8 consecutive pullup goal for the end of July!

Saturday I rested my back. Today I did SS:

Back Squat 3x5 (145)
Bench Press 3x5 (87.5)

Back still a little spicy, so I didn't do the deadlift work sets.

Today was SS:

Back Squat 3x5 (157.5; 3-0)
Press 3x5 (75)
Power Clean 5x3 (107.5)

Today just wasn't my day for back squats - they felt heavy and I felt weak. Didn't even try a 3rd set, blech. Will reset a little to rebuild my confidence and strength. Press and power cleans felt really heavy but I managed.

Wednesday was a rest/work day. Back was feeling extra spicy so I was happy I didn't have to carry anyone up the stairs all shift.

Thursday I warmed up the back well and then did the PCF WOD, which was

Work on 1 rep snatch balances, and then snatch. I surprised myself and got up to 102 lb for snatch balance (easily a 15-20 lb PR) and then 82 lb for snatch (a 2 lb PR) before I called it a day. I tend to have mental issues with this lift, so I was pretty happy with the workout.

At home, I then spent about 20 minutes working on kipping pullups and box jumps. Got 5 in a row on the kipping pullups after implementing a tweak on my form and managed about 3-4 on most of the other sets I attempted, which was a vast improvement over my recent sets of 1 and 2 and much closer to my goal of 8 for July 15! For box jumps I just did 5 sets of 5 on the 18" box, and they felt fine.

Warmed my back up really well, and then did SS:

Back Squat 3x5 (155)
Bench Press 3x5 (85)
Deadlift 1x5 (202.5)

Then did short Death By Deadhang Pullup (4 rounds plus 2). Arms and core felt dead. Back felt decent enough throughout.

Back's been acting up on me, so today's another unplanned rest day. Boo.

Friday was a work/rest day. Saturday was an extra rest day. Today was just SS:

Back Squat 3x5 (152.5)
Press 3x5 (72.5)
Power Clean (105)

A little tired and sore today, but Friday is definitely an off day, so I did

Back Squat 3x5 (150)
Bench Press 3x5 (82.5)
Deadlift 1x5 (197.5)

Squats and bench presses felt really heavy. Deadlifts felt better than the last time.

Today was

5 rounds
20 KB swings (1 pood)
10 ring dips (1 round with thin orange band, rest with red band)

9:40

KB swings were unbroken. 70% of my time was spent on the ring dips.

Monday was a rest day. Tuesday this afternoon was SS:

Back Squat 3x5 (147.5)
Press 3x5 (70)
Power Clean 5x3 (102.5)

Finally used my stopwatch to regulate rest periods in between sets; in the past, I think I was shortchanging myself big time on rest. Everything felt heavy once again, but I managed it better than I thought I would before the workout started.

In the evening, I worked a little on kipping (strung a bunch of twos together) and box jumps (did 5 unbroken sets of 10 on the 18" box). Been neglecting both skills so need to get back into them more often.

Today was "The Chief," which is

5 rounds of

3 min AMRAP

3 power cleans (95)
6 pushups
9 squats

then 1 min rest

18 and 1/3 rounds. Felt pretty good, although the squats were killer!

Friday was a work/rest day.

Saturday I had an all-day EMT thing in Baltimore, so I couldn't do the "pick your regionals" WOD like I would have liked. Got back late in the afternoon and did

Back Squat 3x5 (145)
Bench Press 3x5 (80)
Deadlift 1x5 (192.5)

All felt ok, not great. Heavy, though. Didn't get a lot of sleep last night and think I was a little more fatigued than usual, which made the lifts harder. Glad I got off my can to do them, though, and hope to be done with my Baltimore obligation tomorrow a little early so I can get home, rest for a bit, and then tackle a WOD with the proper amount of energy.

Today was

Back Squats 3x5 (142.5)
Press 3x5 (67.5)
Power Cleans (100)

Again, all felt heavy but good. Starting to lean back a bit on press, egh. Form on power cleans felt better this time around than last workout.

Today was

Push Press 5x3 (95-105-115(f)-95)

Then

2 rounds
5 power cleans (55)
10 overhead squats (55)
400 m run

5:42

Shoulders were sore, probably because of the HSPUs, making the push press hard (and why I cut it a set short). Metcon was fun but painful in a wind-sucking kind of way. I haven't done any running in awhile, especially one in which I was near max effort on the run (instead of the Crossfit shuffle that results during those longer WODs).

Sunday was a work/rest day.

Monday was a cortisol management day due to a severe lack of sleep, so no workout.

Tuesday I did some Starting Strength in the early afternoon:

Back Squat 3x5 (140)
Bench Press 3x5 (77.5)
Deadlift 1x5 (187.5)

Then 5 sets of 20 seconds of ring holds, with emphasis on turnout.

In the evening, I did a scaled version of the WOD at PCF:

20 HSPUs (1 ab mat)
20 pullups
40 KB swings (1 pood)
50 situps
60 burpees

16:09

I was surprised, frankly, to get so many HSPUs with the ab mat. Kip on pullups felt bad so I only did 20, need to work on that. KB swings and situps were fine (I should have tried to do them unbroken), burpees were a nightmare and I think took me 5 minutes. Ah well.

Today (Saturday) in the late morning/early afternoon I did

3x5 Back Squat (137.5)
3x5 Press (65)
5x3 Power Clean (97.5)

Then

5 sets 20 sec flexed arm hang

Lifts felt a little heavy but I was able to maintain good form. I was happy to be able to do all 5 sets of the flexed arm hangs (per Brian's goat instructions; previously I had only been able to manage 3 rounds of 20 seconds before things deteriorated). Elbows are a little sore, so I'll wait a few days before doing any similar upper body strength work.

In the evening while Alex grilled the meat outside, I did

10 rounds
5 burpees
10 unbroken double unders

9:51

Last time I did this workout my double unders weren't unbroken and I finished a little over 10:00, so I guess we'll call this an improvement.