Cfnyc

Apt wod

1 mile test

6:05

(So close but so far 128 131 135 131)

Then 5x5 l pull-up

Cfnyc

All-levels/Beginner / Experienced / CFE:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Substituted super mans for back ext

25:45

Hoped for <25. Also hoped to be be more structured on the burpees (ten per min, ended up taking about 2 mins on last 10)

That said, prob the fourth time I've done this, and my first time under 30! Apparently consistently doing crossfit makes you better.

2014-05-30 (MB)

Running (treadmill):

1mi at 8mph (~7:30 min/mile) at 1 incline

5 rounds of:

500m row

2:00 rest

Times: 1:46,1:48,1:51,1:52,1:53

4 rounds of:

10 burpees 

1:30 rest

2014-05-29 (MB)

Squat: 200x5x3

Bench: 160x5x3

Deadlift: 215x3

2 rounds:

45s plank (center, left, right)

10 declined sit-ups 

Pull-ups: 7,5,5

Curlz: 40x10x5

Cfnyc

Work up to 1rm power clean

175-185-185-185-195-195-205x

Happy with this since I could barely squat clean 205 last week.

Then 

5x2 @ 30-40# less than 1rm

165 across

Then reverse tabata (10 on 20 off) L hang

(did last two rounds as tuck hang)

2014-05-28 Running (MB)

Running (outdoor):
3.0 miles at 7mph (8:34 min/mile)

Significantly harder than treadmill. However, significantly more satisfying.

Cfnyc

30 min emom

1 squat snatch

Did most of my reps in the 85-95 zone, with a few at 100 105 and 110 (pr)

Definitely have more than 110 in me, went back down to work on form (main fault being not reaching full hip extension)

052714

2x3 deadlift @ 405
1x5 deadlift touch n go stylee @ 315
3x60s planks @ +35

really not feeling awesome about pull meet in 2-3 weeks...it's not going to be pretty, I'm like 50 lbs down from november roughly.

2014-05-27 (MB)

Squat: 195x5x3

Press: 110x5x3

Power Clean: 115x3x5

2 rounds:

45s plank (center, left, right)

10 declined sit-ups 

Dips: 7, 6, 5

French Press: 45x10x3

Cfnyc

Apt wod

Bailed on murph and did this instead 

4 rounds for quality

5 hspu (rounds 1 to floor, remainder to 1 inchish plate)

10 pistol

15 pike seated leg raise

Memorial Day Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Partition reps however, if you have a 20# vest or body armor, wear it. 

39:19 (20# vest) - did 20 rounds of 5 pull-ups, 10 push-ups, 15 squats unbroken, 2:49 slower than last year, I think due to last year's course not being a full mile and the temperature being a lot hotter today. Wore a 15# vest last year but the 5# didn't make a huge difference, I didn't actually do everything unbroken last year, I think I just ran faster/less. 

052614

3 mile ruck @ +65lb.  Took about an hour.  Relatively flat.

2014-05-25 Running (MB)

Running (outdoor): 5 miles. Didn't keep track of the pace.

2014-05-24 (MB)

Squat: 190x5x3

Bench: 155x5x3

Deadlift: 205x5

2 rounds of:

45sec plank (center, left, right)

10 declined sit-ups 

Pull-ups: 6,5,4

2014-05-22 Running (MB)

Forgot to post this on Thurs.

Running (Treadmill):

2.5mi at 7.0mph with 1.0 incline

cfnyc

4 rounds each alternating with a partner:

800m run
15 manmakers (45/25 dumbbell each hand) - scaled to 35#

1 manmaker = Left row/pushup/right row/pushup/squat clean thruster.

each round took ~7-8min. Brutal WOD.

Cfnyc

Nasty girls

3 rft

50 squats

7 ring muscle up

10 hang power clean (135)

Substituted 7 strict chest to bar + 14 hand release push-ups for mu

10:30

052114

3x5 bench press @ 180
2xME bench w SS @ 210 (5-4)

Lots of shoulder mobbing throughout

Last Pensacola Workout for a While

Worked up to a heavy front squat single. Hit 305lb without much trouble so went for 320lb and failed. Been lifting/working out this week in my reebok nanos (crossfit sneakers), I like to think I could hit 320lb in my lifting shoes. 

Then did 10 OTM of 2 front squats at ~80% (245lb). 

Finished with 3x15 GHD sit-ups with 60s rest. 

Cfnyc

Actually apt wod:

2k row test

7:29.5. ( 1:52.4 split)

Was hoping for 1:50 split.

That said, I think this is a pr?

2014-05-21 (MB)

Squat: 185x5x3

Press: 105x5x3

Power Clean: 105x3x5

Dropped down on PCs due to the back pain it caused the last two times. I'll increase quickly if I continue to feel good.

2 rounds of:

45sec plank (center, left, right)

10 declined sit-ups 

Dips: 6,6,5

cfnyc

A. 3-3-3-3-3 deadlift @ 80% 1RM.

295# across. Used a hook grip, which was rather painful.

B. HSPU practice.

Did about 10 strict HSPU (2 sets of 2 and a few singles). These are still really hard.

C. Max Effort Strict Press @ 50% 1RM.

18 reps @ 75#

Quick Pensacola Workout

10 OTM 

2 cleans 225

Then 7 OTM

2 muscle ups, was gonna do 10 OTM but my shoulder started feeling weird so I quit. 

2014-05-20 (MB)

Running (Treadmill):
2.5 miles at 7.0mph with 1.0 incline

Notes: same speed as last week. This was mentally difficult for some reason.


4 rounds of:
10 burpees
1:30 rest

Notes: added an extra round this week.

Recovery Row

30 min, 6,500m at ~2:18 pace

Then 15 OTM, 2 muscle ups

Cfnyc

Power Elizabeth 

21-15-9

Power clean 135#

Ring dip

Scaled to 115#

7:28

Ring dips went to singles half way tbru round 2. Hoping for (and expecting) <6

Oh well

2014-05-19 (MB)

Been about a week, reduced weight a bit.

Squat: 180x5x3

Bench: 150x5x3

Deadlift: 185x5

2 rounds of:

45sec plank (center, left, right)

10 declined sit-ups 

Pull-ups: 6,5,4

2014-05-17 (MB)

Workout from Saturday.

Running (Treadmill):

3.0 miles at (6.5mph for 1 mile, 7.0mph for 2 miles) at 1.0 incline

3 rounds of:

10 burpees

1:30 rest

051914

3x3 deadlift @ 405
Singles @ 425, 455x

4 weeks till the meet, want to be able to pull at least 474

dcf sat (cont)

forgot to add that i did some hbbs too, worked up to a heavy set of 3 at 295, third rep was not very good, most weight i've had on my back for a hbbs in probably 9 months

dcf sat

8 rounds for time:

6 thrusters 135

2 rope climbs

12:27

tried to simulate the thruster/rope climb event from regionals with doing two rope climbs instead of doing one at a time, didn't end up being the best

dcf fri

Started with Event 1/2 from Regionals, 2 attempts to establish 1RM hang squat snatch, 10 min rest, then 1 attempt at max distance hand stand walk.

Opened with 175, missed 190, redid 190 during our 10 min rest and hit it. HS walk - 30'

---

Did some squats afterwards:

HBBS - 4x70%, 3x4x80% (off 330lb)

Front Squat - 5x60%, 5x65%, 2x5x70% (off 310lb)

---

Then did 2 muscle ups OTM for 15 mins

Cfnyc

Wod: establish 1rm clean

Results: 205 , 215x

Remarks:    Need technique improvements

Matches previous pr, but I think I've gotten stronger since then.

Cfnyc

Cindy

18 rounds ( 2 round pr from my first post on this blog)

Big thanks to you bros for keeping me accountable!

051514

1k brisk row @ 2:00/500m
3x5 press @ 115
3x60s planks @ +35
4x10 supine rows on a bar

Pressing light for the time being, I plan on having my lower back constantly trashed from deadlifting until the meet, and pressing with a weak core sketches me out.  Going home for the weekend so I think I'll shoot for max reps pushups per day.

Pensacola Weds

Started with outlaw gymnastics work:

3x:30 wall-facing handstand hold

40' inch worm walk, walking out to hollow position with hands and feet as far apart as possible 

3x12 wall-facing handstand hold shoulder shrugz

Then built up to a heavy 3rm front squat:

135-185-225-245-265-245-225-185-135

Then did two no false grip muscle ups on the minute for 15 mins, gonna try to slowly add one rep at a time as these feel more comfortable

Cfnyc

A.

3-3-3 front squat @ 60% 1rm back squat

185 across (~67 pct)

B

3 rft

800m run

20 toes to bar

21 body weight deadlift (175)

24:48

Was ok until the last run where my midsection started cramping. Last round provably took around 10 mins. Also apparently I suck at running generally. Hopefully will improve as we will program more running in the summer.

Now rest tomorrow and cindy Friday.

Cfnyc

A.

3-3-3 front squat @ 60% 1rm back squat

185 across (~67 pct)

B

3 rft

800m run

20 toes to bar

21 body weight deadlift (175)

24:48

Was ok until the last run where my midsection started cramping. Last round provably took around 10 mins. Also apparently I suck at running pretty generally. Hopefully will improve as we will program note running in the summer.

Now rest tomorrow and cindy Friday.

DCF Tues

Started with some handstand holds and handstand hamstring pike stretches

 

 

3RM clean from blocks at top of the knee, then 3x95% and 3x90%

 

Hit 95kg then decided to go for 100kg since it would make the math for the back off sets easier, hit 100kg fortunately, though it was sloppier than 95kg

 

 

3RM jerk from blocks

 

90kg felt like shit so I quit, probably needed to mobilize the shoulders/t-spine more

 

 

3x5 jerk drives at 110-120% with 3 second pause

 

Did 3x5 at 110, which is less than 100% but felt heavy, especially with the pause

 

 

10x3 back squat at 50-60% + chainz, as explosive as possible out of the bottom

 

Did 185 + all the chainz we had

 

 

Felt kind of nice not doing any conditioning whatsoever.

Nearing the End of Strength Cycle

Haven't written a post in a while so I figured I'd update a little bit.  I've been on an extended strength cycle since January and have made some good progress.  Recent PRs include:

Strength PRs:
Squat 465lbs x 5
Bench 270lbs x 5 x 3
Press 180lbs x 5 x 3

Random Oly PR:
C&J 130kg.

I have 2 more weeks and then I will run a mock meet and test my new maxes.  My goals are: squat over 500, bench over 300, press over 200.

Astute individuals will notice that I didn't mention the deadlift.  With that one, I'm trying to strengthen my back as much as possible by doing it beltless and only with weight that I can do without rounding my back at all.  Currently I'm working with 385lbs for 5.

I've also gained about 10lbs on this strength cycle which means I'm way over my weight class.  My next meet is scheduled for August 2nd, so when I come off the strength cycle I will start dieting.

051414

1k row @ 2:00/500m
1x5 deadlift @ 405

Pretty disappointed this was as hard as it was, especially considering I'm competing in 30 days.  I guess that's what i should expect, I'm down 15 lbs to low 160s and knocked a few points off my bodyfat percentage.  I'm considering doing a few months of bodybuilding programming after the meet, just for a change of pace and to learn new things and get more jacked...someone talk some sense into me.

Cfnyc

20 min amrap

5 skin the cats

10 strict pullups

15 hard push-ups (some Paralette, some planche-with hands forwards)

Did 4 rounds with skin the cats heavily modified (got to vertical)

051314

took last week off to spend more time wrapping up a course.  back at it today:

1k row leisurely warmup
3x5 bench @ 180 (harder than I had hoped it would be)
2xME bench with SS @ 210 (4-4)
3x6 skullcrushers like rip says to do em @ 70 lbs

Recovery Row

30 mins, 2:20 pace, 6,500m

Cfnyc

So our gym is starting a strength cycle. Looking forward to it.

A. 5-5-5-5-5 back squat @ 75% 1rm

I didn't have a recent 1rm so first worked up to that:

225-255-275pr

That said, surprised how heavy 255 and 275 felt, given that I squatted 245 for triples a few week ago, oh well. Did a set of 5 at 205 afterwards for good measure.

B. 30-20-10

25# wall ball

Sit-ups

4:48. Most better guys under 4min

2014-05-12 (MB)

Warmup run: 1.0 miles at 7.0mph with 1.0 incline

Squat: 195x5x3

Press: 105x5x3

Power Clean: 135x3

Power clean aggravated my back strain from 2 weeks ago so I cut them short.

DCF Sun

Started with snatches up to 70kg/154lb, gonna keep working at around 70-80% to groove the movement patterns for the next few weeks since I haven't been practicing snatches regularly for about 9 months.

Then two cleans on the minute at 90kg/198lb for 10 minutes.

Then worked up to a heavy front squat triple, up to 265lb, which felt good, decent speed on the way up.

Then did regionals individual event 5 just for shits:

10 rounds:
1 legless rope climb (14')
200 foot sprint

4:20 - good for top 20 in each of the three regions that completed the workout yesterday.

DCF Sat

Ran through Saturday's regionals events today, I subbed in for the third dude who's out of town.

WOD 1 (3 males):

50 thrusters 135#
10 rope climbs
40 thrusters
8 rope climbs
30 thrusters
6 rope climbs

Partition work however you want, once the bar is picked up from the ground for each set of thrusters it cannot touch the ground until the set is complete. Each male must complete one rope climb each round.

Not going to post our exact time but with some more practice on the transitions we should be able to cut 10-15 seconds off. Of the three regions that have done this workout today, our time would be 1st in Canada West, 8th in South East, 6th in North Central.

---

WOD 2 (each of the 6 team members complete the following one at a time, alternating M/F/M/F/M/F):

9-6-3
Strict HSPU
Hang clean 160#
Bar facing burpee

4:00 - about 90 seconds slower than my PR time earlier in the week. Did the HSPU 9; 3-2-1x-1; 1-1x-1-1. Attribute the slower time to being fatigued after WOD 1. I wonder if this is an instance where creatine would help.

Cfnyc

Experienced:
Burpee Snatching “Daniel”
50 Burpees
400m Run
21 Snatch 95/65#
800m run
21 Snatch 95/65#
400m run
50 Burpees

27:17

Squat snatches

75# round 1 ; 65# round 2

2014-05-09 (MB)

Running (Treadmill):
2.5 miles at 7.0mph with 1.0 incline

Note: this was a +0.5mph increase on a maintenance run

2 rounds of:
45sec plank (center, left, right)
10 declined situps

DCF Fri

Did a full run of regional's day 1 workouts with set rest time between the two workouts. 

Workout 1:

15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
Muscle-ups
Clean and jerks, 135 / 95 lb.

Guy 1 does 15-15, girl 1 does 15-15, guy 2 does 12-12, etc.

I did the round of 12's, muscle ups in 5-3-4

Rest 1 hour, then Workout 2:

Team of 6 has 8 minutes to establish 1RM hang squat snatch, each team member gets no more than 2 attempts. I opened with 175 (failed), hit 175 on my second attempt. 

Rest 2 minutes after the 8 minute cap, then Workout 3:

Max handstand walk, each team member gets one attempt, I got 15 feet

---

I'll be an alternate on the team, other guy will probably open his snatch with 220 and can handstand walk 50 feet easily. The other workouts are probably a wash but these are enough for it to make more sense for him to go over me.

I have about 4 more weeks of training before I'm out of the country for about 4 weeks for work and likely won't be working out seriously/regularly. Before I leave I'm going to be primarily weightlifting (oly) and squatting, probably using the outlaw weightlifting programming. TBD what the training will look like for the remainder of the summer, there's certainly going to be a shitload more squatting and weightlifting though. Time to get strong. Long term I'll probably do the open again next year and start training for that again in the fall, with the goal of finishing the open in the top 2 in the gym and securing a spot on the regionals team for 2015.

Cfnyc

7 min amrap

10 American swings - used 24k

20 double unders 

Then in 10 mins establish

3 rep max hang squat clean

Got to 185 - last rep at 185 felt heavy.

Then

7 min amrap

10 American swings - used 28k

20 double unders 

Got 5 rounds (stopped about 9 seconds early when my hand started cramping)

Cfnyc

20 min amrap

10 strict knees to elbow

20 pistol alternating

30m handstand walk

2+16

Substituted 1min handstand hold facing away from wall (trying to leave wall) for handstand walk.

Pistols felt decent.

2014-05-08 (MB)

4 rounds of:

500m row

2min rest

Rowing times: 1:49, 1:46, 1:44, 1:50

Squat: 190x5x3

Bench: 165x5x3

Recovery Row

30 min at ~2:18 pace, 6,500m

DCF Weds

Thoracic Spine Mobility
Overhead
Internal Rotation

4 minute AMRAP: 10/30/60/90/120 Handstand Walk
3 sets of: 4 Hang Snatch "Pulls" @ 70/90/110% of "Opener" Snatch (use straps)
1 "Cold" Snatch @ 80% of your Opener

Pulls felt good, OH mobility is still shit, snatch catch is not good, tried "opening" with 145 for my 80% and missed it 3 times, mind you this is my 1RM muscle snatch, need to keep working my OH mobility

---

For Time:
49 Standard Kipping Pullups

...then IMMEDIATELY sprint 50' and Full Snatch + 3 OHS 185

Notes:
-No butterfly-ing allowed.
-SPRINT HARD and perform the snatch OHS as fast as possible.

Skipped this, after failing my snatches there was no way I was OHS-ing 185

---

For Time:
50, 5 Alternating Deadlifts (275/185)
50, 5 Alternating Toes to Bar

**Do this in your teams all at the same time against one another**

Notes:
-Don't just do ths workout, try and find an advantage
-Try and discover what strategy will work best

4:37 - did the full event this past Sat with the same partner in 12:30+, the deadlift/T2B portion that we did today took about 8:00 on Sat so this is a marked improvement, partner was able to move a lot faster on the deadlifts

---

For time:
9-6-3:
Strict HSPUs
Hang Power Cleans, 160
Burpees over the bar

2:48 - HSPU: 9; 5-1; 3; marked improvement from last Fri (4:29), but we also didn't do 50 thrusters at 135 before today's workout, unfortunately at regionals the thruster/rope climb workout is one hour before this one. Need to practice shortening cycle time on burpees and not taking a step to get up to the bar.

Cfnyc

Find 1rm press

145 (150f)

Find 1rm bench press

200 (215f)

200 felt pretty light, but I probably should have mad a smaller jump

Then

Did sets of strict pullups to failure

10 6 6 6

2014-05-06 (MB)

Running (Treadmill):

3.0 miles at 6.5mph with 1.0 incline

2 rounds of:

45sec planks (center, left, right)

10 declined sit-ups 

Runs during the week will be shorter and my weekend run will be the "long" one.

Yang made a good point that I should have some goals, so here they are:

1. 5.0 mile run at 7.5mph. This will take some time.

2. 225-250 back squat on linear progression. Once I get there again, I'll just maintain that weight while I work on running for the Rachel Carson Trail Challenge.

Cfnyc

Tabata Push Press 75#/55#
Rest 1 minute
Tabata Sit Ups
Rest 1 Minute
Tabata Mountain Climber
Rest 1 minute
Tabata Sit Ups
Rest 1 Minute
Tabata Push Press 75#/55#

Did this at home so used 35# dumbbell for push press.

14 10 8 8 6 6 6 6 = 64

10 10 8 8 8 8 8 8 = 68

30 30 30 27 24 21 21 21 = 204

8 8 5 8 5 5 5 5 = 49

10 10 10 8 0 0 0 0 = 38

Felt like puking at the end so backed off. That said, it's likely that I would have powered through if I was at the box instead of doing it solo

2014-05-05 (MB)

Squat: 185x5x3

Press: 100x5x3

Deadlift: 195x5

2 rounds of:

45sec plank (center, left, right)

10 declined sit-ups 

Pull-ups: 6,5,4

DCF Sun

Weekends are about to get real long.

Sun 1:

Work up to 1RM hang snatch in 20 mins

Shitty day for snatching. Missed 175, felt heavy, went back to 165 to work on grooving some positioning, missed about 4 or 5 more. Been doing thoracic mobility, need to work on actively externally rotating my shoulders in the catch because my default position is internally rotated overhead.

---

Event 8
Complete as a relay for time:
49 pull-ups
7 overhead squats, 185 / 115 lb.
(M/W/M/W/M/W)

Did the pullups in about 1:20 then did two OHS and stopped after I failed my third. I clean and jerked the bar to get it set on my back for the OHS and dropped it on my neck when I was bringing it down to my back so I said f it after dropping it on my neck a second time.

---

Sun 2:

Skipped the first part which was hand stand walks and snatch pulls cause I was coaching

---

6 sets of 5:
Jumping Quarter Squats + Chains, Goal Snatch Weight + 3 chains/side

\\ we did 315 plus green bands, suffice it to say I was getting much less air than the other guys, in fact my heels were just coming off the ground and that's it

Notes:
- Work here on a FAST eccentric, ZERO time spent in the bottom of the "dip" and as EXPLOSIVE a turn around as possible. The focus is turning the weight around as fast as possible from "dip" to explosion
- Look at this like a "Hang snatch" with the bar on your back.
- Pause for a moment to reset between reps
- Don't go heavier, get faster and more explosive.

3 sets of 10:
12" Depth Jumps to Max Jump
....rest 3-5 seconds between reps...
....rest 2-3 minutes between sets...

Notes:
- The focus here is just spending no time on the ground, super fast turn around.
- Use a 30" box or so but focus on exploding as HIGH as possible

---

Guys vs. Girls Relay:
400m(m)/200m(f) Run
4,3,2 Rope Climbs

Each member runs 400m then 4 rope climbs, then each member runs 400 and 3 rope climbs, etc. Fun workout, took me 1:57 for the first round didn't get a time for the last two.

2014-05-04 Running (MB)

Running (Treadmill):
4.0 miles at 6.5mph with 1.0 incline

This was tough for me. Wanted to quit at 3mi, but kept going. Glad I did.

2014-05-03 (MB)

5 rounds of:

500m row

2.5min rest

Times: 1:50,1:48,1:46,1:45,1:45

3 round of:

10 burpees 

1.5min rest

DCF Sat

Warm Up
5 sets of:
30 (15 each) Alternating Deadlifts + Hold with Partner (135/95, 185/115, 225/145, 2x275/185)
...rest 2-3 minutes between sets…

5 sets of:
20 (10 each) Alternating TTB + Hold with Partner (quick drop and jump back up after each change)
...rest 60 seconds between sets…

---

Regionals Event 7

500-meter row, partner completes 125 double-unders

(each)

50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)

50 toes-to-bars, partner hangs

DCF Fri

5 sets of:
Max Thrusters @ 135/95
Rest EXACTLY 45 seconds between sets

Notes:
-Absolutely no dropping from overhead. The final rep MUST terminate at the shoulder or the set is scored a 0.
-No resting for more than 4 seconds in the Front Rack or Overhead position or the set is terminated.

21-7-6-5-5

---

For Time:
15 Muscle Ups
15 Clean and Jerks @ 135/95

Notes:
- If you fail three muscle ups you're DQ'd

Don't remember my time - 9 MU unbroken then 6 singles

---

9-6-3:
Strict Handstand Pushups
Front Squat, 160/110
Burpees

Notes:
-If you fail three HSPUs you're DQ'd

4:29

2014-05-02 Mixed (MB)

Woke up with back pain from the power cleans yesterday so I took a rest day. Feeling a little better today.

Running (Treadmill):

2.5 miles at 6.5mph with 1.0 incline

Squat: 185x5x3

Bench: 160x5x3

Thurs Rest

Active recovery row

30 mins at ~2:20, 6,000+m

Practiced hand stand walks for about 15-20 mins afterwards

Regionals team events announced yesterday, practicing these bad boys this weekend

050114

Rowed 1k at an easy 2:15/500m then did some random stuff.  Repeated till I was up to 7k rowed or so.  Random stuff included foam rolling and stretching (super sore from first squats in 2ish weeks), pushups/pullups/chins, curlz, trying to not creep out the smoking hot blonde chick that i've never seen there before (fail: 0-0-0), etc.

Continuing to lean out to get down to 165 for a meet in mid june.  I'm at like 168.  Stress ate the fuck out of some mexican food before class though.  That may have set me back.  I'll post some weight tracking plots when i have more data that makes me look jacked and tan.

Cfnyc

Back on the wagon after three days of drinking and eating like crap. It showed.

5 rounds not for time 

5 deadlift

10 weight push-ups on Paralette or ring dip

15 strict knees to elbow

Only did 4 rounds. Did deadlift at 275, felt  very heavy. Did 2 rounds of dips and 2 rounds of 50 lb pushup. K2e were sets of 3-5. Awful.