Pullup progression

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Made it 7 rounds @ 21:24 before my arms basically stopped working.

Finished up with:

10 GHD situps with 25 pounds
10 leg lifts
10 ball situps
10 ab-mat situps
30 sec each plank and side plank

5 minutes mixed jumprope drills

400M, dumbbell swings, HSPUs

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

14:01.

Finished up with incline bench, 5x5 @ 135, 155, 165, 155, 145

Front Squat

Front Squat 3x5

185, 205, 205, 185, 185

Learning more about form on this lift - it's supposed to be uncomfortable against your throat. Once I did this, I was able to bring my elbows up all the way.

Finished up with various and sundry bits of ab work.

wall ball and pullups

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

19:59.

Finished up with:
5x5 decline bench @ 175, 175, 175, 165, 165
3x8 pec deck @ 90, 120, 100

Bodyweight Mile

For time:
Load a barbell with bodyweight
Carry barbell 1 mile

31:13

Nasty Girls

Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

14:37.

Finished up with 5x5 weighted pulls @ 50, 50, 50, 45, 35.

5K

5K fun run, somewhere around 26 minutes. Went out waaaaaaaaaaay too fast with the 6 minute milers and paid the price... Oops.

Lunges, pullups and situps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15:45 vs 17:56 last time, w00t!

Finished up with 5x5 incline bench @ 135, 155, 165, 155, 155.

Snatch, core work

10x1 power snatch
snatch at 135, 135, 135, 135, 145, 135, 135, 145 (f), 135 (f), 135

3 rounds for time of:
25 GHD situps
25 back extensions

8:10

Thrusters and double-unders

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

18:59, and damn proud of it!

Finshed up with 5x5 weighted pullups at 35, 40, 40, 40, 30

7x1 Deadlifts, 7x5 Bench

7 rounds of 1RM of:
Deadlift

7 rounds of 5RM of:
Bench Press

Deads at 385, 385, 385, 385, 375, 365, 365 (avg of 377 vs 372 last time)

Bench at 185, 185, 185, 185, 185, 175, 175 (avg of 182)

Bodyweight was 194 today despite several days of eating well... Yeesh!

Grace

Grace
Clean and Jerk 135 pounds, 30 reps for time.

6:18, which is a new PR. Woohoo!

Squats, weighted pulls

Back squat, 7x1
Weighted pullups, 7x3

Squats at 295, 305, 315, 325(f), 315, 305, 305
Pulls at 50, 60, 65, 65, 65, 55, 55

Finished up with pec dec:
8@100
8@110
8@120
8@130

long run

8+ miles, 1:05:33

Vacation....

Yesterday:

40 minutes of random weight and whatnot

Today:

10K-ish in 40:00-ish.

5x5 overhead squats, deadlifts

5x5 overhead squats @ 95, 115, 125, 125, 125

5x5 deadlifts @ 315, 315, 315, 315, 315

30 muscleups for time

Warmup:
Row 500M @ 1:49

Workout:
30 Muscleups for time

7:59, and I even remembered the leg lift on about 3/4 of 'em, woohoo!

Cooldown:
Misc. Vanity stuff:
3x8 on pec deck at 90, 100, 110
incline bench, 10@95, 4@145, 2@165, 1@185

Thrusters and weighted pullups

7 rounds of 1 rep max of
Thrusters
Weighted Pullups

Thrusters at 185, 195, 205, 205, 195, 195, 195
Pullups at 75, 80, 85, 80, 80, 80 80

Warmup: Row 500, 1:50.

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

First time I managed to get all 5 rounds.

Rounds at:

4:54, 6:07, 6:36, 7:18, 6:12.

31:07 total work time. This is one of the hardest CF workouts I've done.