Early afternoon was SS:

Front Squat 3x5 (130)
Shoulder Press 3x5 (77.5)
Deadlift 1x5 (205;1)

Wasn't feeling it on the deadlift (think my core was tired after the FS and SP), and didn't want to press it with bad form. I then worked on the rings; I got 3 dips in a row, then a few sets of 2 and 1.

Later in the evening I did a little sprint work:

4 x 20 m (15 sec rest)
30 sec rest
4 x 30 m (30 sec rest)
1 min rest
10 x 10 m flying starts (30 sec rest)

And then worked a bit on HSPUs. Got 10 in a row using the ab mat, and then worked a little on kips (got 1 and failed on a bunch more).

Flew to MN on Friday, so no WOD.

Saturday Alex and I did a team WOD at the cabin in WI, which consisted of 300 burpees for time; we decided that only 1 person could be working at a time, so we broke it up into 15 rounds of 10. We finished in 14:06, and it was pretty painful. I liked how the team aspect of it encouraged both of us to keep moving. I broke up a few of the middle rounds, but from round 11 on I gritted through the rounds unbroken.

Sunday I didn't do anything, boo. Monday my plans to lift were dashed by travel delays, boo again.

This morning I did SS, which was:

Back Squat 3x5 (152.5)
Bench Press 3x5 (95; 5-4-4)

I then did 3 sets of pullups with 10 lbs in the weight vest; got 5, 5, and then 4 reps. Am working toward getting 3 sets of 10 with 15 lbs on...

This evening I went in for the PCF WOD, which was

Do 1 clean every minute for 15 minutes.

I started around 105, worked my way up to a PR of 130, and then failed 3 times at 135 before jumping back down and eventually finished at 125. We then did Jon's Ab Challenge of Death, which was 1 minute right side plank, 1 minute regular plank, 1 minute pushup position, and 1 minute left side plank.

Oops, starting drinking wine after finishing the GRE this afternoon and wasn't able to workout. Managed a few tipsy ring dips while yelling at Alex during his WOD, though!

Monday was a rest day. Think I had a cold.

Today I did SS, which was:

Back Squat 3x5 (150)
Shoulder Press 3x5 (77.5; 5-3-3)

Back squats took some concentrating but were fine; presses were frustrating. I then promised myself that if I got 15 pullups without coming off the bar, I could stop there. And I did! Thirteen, then a quick reset for 2 more. Yay! I then worked on box jumps a little: on the 18" box, I got 2 solid sets of 15 in a row before getting 8 on the last attempt.

Originally this was going to be an extra rest day since I have a 16 hour shift tomorrow and won't be working out, but I felt better than I thought after bike riding and golf so I hit up the CF HQ WOD from yesterday, mostly because I'd never done an OHS strength WOD before:

OHS 7x1 (85-95-105-110-115-120f-120f-105)

The 2 failed attempts happened because I couldn't lock the bar out overhead, which was a bit of a bummer because I think I could have squatted them. Afterward, I messed around on the rings again and attempted 10 ring dip singles; I was successful on 7 of them.

As for the WODs I'm choosing other than my committed SS days, I know I'm cherrypicking a little. Later this summer and once I meet my goals for squatting and pressing, I'll likely go back to a more regular schedule at PCF and am also strongly considering CFE 2-3 times a week.

Saturday was SS:

Front Squat 3x5 (125)
Bench Press 3x5 (95; 5-3-3)
Power Clean 5x3 (112.5; 3-3-1)

Crapped out on the power cleans; don't know if it was the heat or my crappy attitude, but it wasn't happening. Spent a little time afterward on the rings and got 2 in a row plus 3 or 4 singles.

Friday was a PCF WOD:

5 rounds of 2 minutes on, 2 minutes off of

5 thrusters (75 lb)
10 burpees
15 KB swings (1 pood)

I finished 5 rounds plus 5 thrusters and 10 burpees. Was overall happy with my weight choices, although I probably could have womaned up and used a slightly heavier KB.

Wednesday was a work/rest day. Thursday I did

Back Squat 3x5 (147.5)
Press 3x5 (75)

Then 3 sets kipping pullups (10-11-10). Had trouble with my rhythm for some reason, maybe partly because of my hands hurting a bit.

SS today:

Back Squat 3x5 (145)
Bench Press 3x5 (92.5)

Then 3 sets of kipping pullups (12-8-2). The last one sucked because my hands sucked and I was trying out my gymnastic grips. Fail. I then messed around on the rings and did 3 set of 10 dips using only one side of the band as an assist.

Sunday and Monday = work/rest days.

Friday was a work/rest day.

Saturday was

Front Squat 3x5 (120)
Shoulder Press 3x5 (72.5)
Deadlift 1x5 (200)

All felt good. Then spent several minutes messing around on rings. Got 2 single unassisted dips, failed on another, and then did a bunch more on the band.

SS today, pre-birthday celebration:

Back Squat 3x5 (142.5)
Bench Press 3x5 (92.5; 4-4-3)

Then 3 sets of kipping pullups until I came off the bar (9-8-10). Getting better at these; sometimes I have to reset my kip mid set, but I am much better at being able to stay up on the bar even when this happens. Am feeling very positive about my ability to exceed 15 by the end of July.

Tried my hand today at Saturday's WOD, which was

21-15-9

Overhead Squats (65 lb)
Ring Dips (w/ red band)
Bastards

Took me 13:42, and it felt like I was moving at a snail's pace. Went 10 lbs lighter than the Rx'd OHS weight in the hopes that I could avoid breaking as much as possible (broke once in each of the first 2 sets). Red band felt too easy for ring dips, and bastards were just terrible and I need to cycle them a little faster.

Afterward, I joined in with Alex to do the "finisher" for today's WOD, which was:

5 rounds
30 sec handstand hold
30 sec situps

Finished with 78 situp reps. No problems with handstand holds other than a small kickup issue on the last round that delayed me by 1 second.

Monday was a rest/work day. Tuesday was just a little SS:

Back Squat 3x5 (140)
Press 3x5 (70)
3 sets kipping pullups (8-8-8)

Got my 8 pullups in a row! On the second and third sets I had to reset my kip, but didn't come off the bar so I counted it anyhow. Also got some Climb On in the mail and have already put it to use; hopefully it'll do some good things to my hands tonight.

PCF WOD today:

5 rounds of 3 minutes of

5 SDHP (75 lb)
10 box jumps (17")

Then rest 3 minutes

18 rounds completed. This was a doozy - I didn't get even close to doing the 95 lb Rx'd weight, instead opting for a weight that would allow me to cycle quicker. Same goes for box jumps - I'd say I managed to get a good rhythm going 75% of the time, which I was happy about.

Friday was rest/work day. Today was

Front Squats 3x5 (117.5)
Bench Press 3x5 (90) hell yes
Power Clean 5x3 (110)

Power cleans were kinda ugly at times, not gonna lie.

Today was

Back Squat 3x5 (137.5)
Press 3x5 (77.5; 3-3-2)

Back squats felt good, press wasn't great but I'll back off a bit now in weight, no problem. Instead of working on pullups afterward (hands still ripped up), I worked on ring dips. Surprised myself and got my first unassisted ring dip (yay, halfway there to end-of-July goal!), then did 2 sets of 3 with Alex holding my feet a little, and then a set of 5 toes on the ground (which felt too easy).

Still a little bit blowed up from Angie yesterday, so took a rest day.

Today I did the PCF WOD, which was

Angie

100 pullups
100 pushups
100 situps
100 squats

Did it as Rx'd for the first time, in 34:00. Not great, but I wasn't too upset, given that I haven't done a bodyweight WOD like this in awhile and I only tore my hand in two places!