Today was Press:

5 @ 67.5
3 @ 77.5
>1 @ 85 (5 reps)

Pretty stoked about this; I wasn't feeling it beforehand and didn't spend a whole lot of time warming up my shoulders, so this was awesome. Also, the last time I took a crack at 85 two cycles ago I got a measly 3 reps. I then did some 5 x 5 squat work at 130, which felt ok.

Finished my 75 deadhangs and 50 ring dips with relative ease this week; next week will shoot for 85 and 60.

More Recon Ron pullups today, also

Bench

5 @ 75
3 @ 85
>1 @ 95 (11 reps)

And then later

Deadlift

3 @ 177.5
3 @ 202.5
>3 @ 230 (4 reps)

Finished out the night with 4 sets of 15 pushups while watching basketball.

Recon Ron ring dips today - my first set I managed a new PR of 6 in a row! Then just the PCF metcon today:

3 rounds

7 shoulder to overhead (95 lb)
14 burpees

4:26

Press today:

3 @ 62.5
3 @ 72.5
>3 @ 80 (8 reps, boom!)

Also sprinkled in some Recon Ron pullups throughout the day (4 sets of 6!), but decided to give my shoulder one more day of rest from ring dips. This evening, did 5 sets of 12 burpees; each set took me approximately 30 seconds, after which I took the rest of the minute as rest. Would like to be able to get 100 in 5 minutes, this was a good start.

Wendler Back Squat today:

3 @ 132.5
3 @ 150
>3 @ 170 (3 reps)

Went to the 0630 class, got a terrible night's sleep beforehand, so felt jittery.

Things We Forget

Wendler Bench Press today:

3 @ 70
3 @ 80
>3 @ 90 (13 reps)

Then did 5 x 5 back squat at 125 pounds to work on form and confidence. This was light enough to allow me to move quickly through the sets, but enough to make me pay attention. I'm planning on squatting twice a week now in the hopes that the added volume can help me make more substantive progress.

Finished 75 weekly deadhangs on Friday, and 43 weekly ring dips before my shoulder started bothering me a little tonight (should have spaced them out a little better). Tried a max set of dips for the first time in awhile though, and got 4!

Home WOD again today. First, ring dip work: 14 rounds of 2 on the minute. Pretty happy about that! Then, Wendler deadlift:

5 @ 165
5 @ 190
>5 @ 215 (7 reps)

Solid stuff. Finally, I did the PCF WOD:

5 rounds

7 OHS (65 lb)
7 pullups

6:23. What with my singular focus on deadhangs lately, it's been awhile since I've kipped on a regular basis, so not having the rhythm down slowed me considerably. Still an enjoyable WOD, though, and one I might try again in a few months.

Press today:

5 @ 57.5
5 @ 67.5
>5 @ 77.5 (9 reps!)

Then we played tennis for a little over an hour; it was the third time in the last week that we've played, and I'm definitely getting better! Later in the evening after rolling out, I did 5 sprint sets of 10 burpees, all between 24 and 26 seconds. I'm still kind of sore, particularly in my upper back, shoulders, and upper arms (thanks Recon Ron) so will roll out a little more tonight.

A Food Manifesto for the Future

Wendler squat today:

5 @ 122.5
5 @ 142.5
>5 @ 160 (3 reps boo)

Don't understand why I have been so up and down with my squat over the last two months. Will finish this cycle and then evaluate whether I need to bump down in weight a bit to dial back in on form (if that's my issue, it might just be a mental block). A few hours after the squat, I did the PCF WOD:

5 rounds

10 ring pushups
15 DB hang power snatches (1 pood)
20 box jumps

13:06

Still rested too much on box jumps.

On a more positive note, I reached 2 goals this week: 5 consecutive deadhang pullups and 50 consecutive double unders (actually 55)!

Started a new Wendler cycle today. Decided to put bench press back in:

5 @ 65
5 @ 75
>5 @ 85 (15 reps)

Pretty good considering the last time I did this weight for Wendler I managed 6 reps.

Other than that, a little tennis, and finishing out my weekly goal for deadhangs (75) and ring dips (50), a pretty laid-back day.

PCF WOD today:

4 rounds

5 press (75 lb)
10 toes to bar
15 hang power cleans (75 lb)
50 double unders
1 minute rest

16:23

Felt pretty good, double unders still took too long, but I got through them faster than I thought I would.

More volume work today: 20 minutes of alternating deadhang/ring dip on-the-minute business. Did 2 pullups the whole time, 2 ring dips for the first half, and then 1 ring dip for the second half. Generally sore beforehand (likely a result of the sprints), but was happy to not have it affect me too much.

21 hill sprints on the same hill as Saturday. Good times. In the spirit of working on things I don't usually get to work on, I then farted around some with my behind-the-neck split jerk technique.

It's Wendler back-off week, so today just the PCF WOD:

Work some on deadhangs and ring dips for about 10 minutes, then the metcon was Tabata box jumps (20"), then pushups, then row, then situps. I lost track of my reps pretty much as soon as we started, but would guess that I averaged a pitiful 12 box jumps, 6-7 pushups, 5 calories for the row, and 10-11 situps. Transitions were tough all around, but mostly I just stink at box jumps and after the first round I was flopping all over the box like a fish out of water.

Rest day today other than a little volume work:

10 sets of 2 ring dips on the minute. First time I've been able to steing them together like that! Post Super Bowl I did a tiny bit of deadhang pullup work. Am determined to get 75 deadhangs and 50 ring dips this week after 2 weeks of keeping a running count and trying to figure out what would be a reasonable but productive amount of volume work for me for these movements.

20 hill sprints today. Hill was about 40 yards long, rests were the walks back down. Thanks to Alex for forcing me to keep going!

Another weighted ruck today on the same course as last week. Did it in about 51 minutes, and I think I could have gone faster but surprisngly Alex struggled some so I had to slow down.

Wendler DL:

5 @ 185
3 @ 207.5
>1 @ 232.5 (3 reps)

Then

30 wall balls (16 lb at 8 foot target)
25 burpees
20 wall balls
15 burpees
10 wall balls
5 burpees

5:30

Good day all around! A solid 232.5 for 3 definitely beats my pre-Wendler 225 for 1!

In the morning did 10 minutes of on-the-minute ring dip work. Did 6 sets of 2 before bumping down to singles for the last 4 minutes. Tonight did Wendler Press:

5 @ 65
3 @ 72.5
>1 @ 80 (6 reps)

and then 3 x 200 m rows, with 1:2 work:rest ratio. Times were in the 43-45 second range.