Press - Push Press - Push Jerks

This is one of my least favorite workouts, so I figured I needed to do it.

Buy-in: 2 rounds CFWU

WOD: Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

Warm-up sets: 5 x 45# press

Work sets:
Presses

• 1 x 55#
• 1 x 60#
• 1 x 65#
• 1 x 70#
• 1 x 75#

Push presses

• 3 x 65#
• 3 x 70#
• 3 x 80#
• 3 x 85#
• 3 x 85#

Push jerks

• 5 x 65#

My back started feeling funny during the last set of push presses - kind of a twinge in lower right near my rib cage. I went ahead with the first set of push jerks, but really didn't like how my back was feeling, so I bailed. The strict presses and push presses were pretty good, but I guess I lost my form somewhere during the push presses.

Deadlifts

Buy-in: Burgener warm-up

WOD: Deadlift 5 x 1

Warm-up sets:

• 5 x 65#
• 3 x 95#
• 3 x 115#
• 1 x 135#

Work sets:

• 1 x 155#
• 1 x 155#
• 1 x 165#
• 1 x 165#
• 1 x 155#

Cash out: None

Rounds for Max Reps

Buy-in: Back squats 8 x 45#; 5 x 65#; 5 x 85#
Bench press 5 x 45#; 5 x 65#; 2 x 85#

WOD: 5 rounds for max reps
Bench press (90#)
Pull-ups
Back squats (95#)

Rd 1 - 4/8/10
Rd 2 - 5/8/10
Rd 3 - 4/5/10
Rd 4 - 4/4/9
Rd 5 - 3/4/8

Totals - 20 BPs, 29 pull-ups, 47 back squats

Cash out: 2 rounds
10 x MB cleans (12#)
20 x Ab-ball crunches
20 x Ab-ball twists

Another "Bear" of a day

At a bit of a loss as what I wanted to do today. It's a main site rest day, and I couldn't get enthused about any of the recent workouts. I flipped back through my notebook and found one I hadn't done in a while - the Bear Complex

Buy-in: Burgener warmup x 2

WOD: "The Bear Complex"

1 round = 7 reps of deadlift, hang power clean, front squat, push press, back squat, push press. Do not take your hands off the bar during the round.
No time component

Round 1 - 45#
Round 2 - 45#
Round 3 - 55#
Round 4 - 55#
Round 5 - 65#

Actually got through most of the first round with more of a squat clean-thruster-back squat-thruster routine before I got too fatigued and switched back to the Rx'd method. I'd forgotten how much of a butt-kicker this is. The ability to get the weight overhead is my limiting factor. Need to work my overhead stuff more so I can do this WOD with more weight.

Cash out: 2:00 rolling plank

Took a break

After the triathlon, I needed a recovery period. Combine that with school starting back and the attendant extra work that brings, I ended up taking a couple of weeks off. I needed it. Trying to get back into a routine now.

Buy-in: 2 rounds
20 walking lunges
10 situps
10 squats
5 pushups

WOD: "Cindy"

AMRAP 20:00
5 pullups
10 pushups
15 squats

Rounds - 15

Cash out: 2 rounds
5 hanging KTE
5 hanging leg raises
10 4-count flutter kicks