WOD061411
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Time – 15:01
The deadlifts proved to be nothing compared to the push presses as I struggled to string a good set even during the first round. Squats just made it more interesting.
WD060911
Deadlifts
5-5-5-5-5
130kg, 140, 150, 160, 170 (3)
In 15 minutes, complete as many rounds as possible of:
2 Presses
2 Push Presses
2 Push Jerks
10 Box Jumps @ 24″
12 rounds @45kg
WOD030311
Dynamic Box Squats
2 x 10 sets @100kg (66% of 1RM)
Three rounds for time of:
Run 350m
15 Power Cleans @ 60kg
15 Push Press @ 60kg
Time – 15:48
5 rounds of max rep strict pull-ups
10, 10, 10, 10, 10
Thought about the 60kg for a bit and went ahead with it. No regrets. Felt good with those cleans and planned rest meant that there were no missed reps for the presses. Very satisfying session.
WOD010611
Front squats:
5-3-1-1-1-1
60kg, 80, 100, 110, 120, 125 (PR)
In 15 minutes, complete as many rounds as possible of:
15 Push Press @ 40kg
15 Burpees
6 rounds + 15 PP + 1 Burpee
Gymnastics Wod
100 pistols (alternating leg)
Time – 6:26
WOD122810
Deadlifts
5-3-1-1-1
70kg, 120, 150, 180, 190 (PR)
Three rounds for time of:
7 Press
7 Push Press
7 Push Jerks
21 Pull Ups
(50kg, CTB)
Time – 17:34
I was elated at getting a PR and at the same time, hitting my deadlift goal for this year. There was a possibility of going higher because my pull felt really good but I thought there is value in taking a step at a time on this ladder of gaining superhuman strength. As usual, I suffered heavily on the pull-ups during the metcon; further justifying the need for bodyweight work. I figured it was because I was trying to hard to hit my ribcage using a butterfly kip which is totally not necessary. Unless of course, if you’re aiming to get your first muscle-up. 
WOD121410
In 20 minutes, complete as many rounds as possible of:
7 Hang Power Cleans @ 35kg/25kg
7 Push Press @ 35kg/25kg
11 Ring Dips
9 rounds + 7 + 7
Tabata Rolling Pistols
20 secs on, 10 secs off
5, 6, 6, 6, 5, 5, 6, 6
WOD092509
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
115lbs, 125, 135, 145, 150 (failed)
135lbs, 145, 155, 160, omit last set
WOD 041709
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
125lbs, 130, 135, 140, 135
135, 140, 145, 155, 160 (1 rep)
145 (failed), 135, 140, 145
Compare with 021609
Honestly, I feel I can never hit my potential every time I do this workout because of the limitations for not being able to dump the bar. The presses are definitely okay. But mentally, I need to know that whatever I’m lifting overhead can be discarded at will, especially for the push press and push jerk. I guess I would never know until there is access to a gym with bumper plates here. I gave the last set a pass.
WOD021609
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
115lbs, 120, 125, 135(failed), 130
125, 130, 130, 135, 140
135, 135, 140, 125, 125
Compare with 122308
WOD122308
Shoulder Press 1-1-1 reps
105lbs, 115lbs, 115lbs
Push Press 3-3-3 reps
105lbs, 115lbs, 125lbs
Push Jerk 5-5-5 reps
105lbs, 115lbs, 125lbs
Military Press 40lbs
3 sets x 10
DB Side Raise 25lbs
3 sets x 10
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