Push and Pull

Push Press
1/1/1/1/1/1/1
135-145-155-165-175-185-195 (failed all three attempts, it became a jerk)

Weighted Pullups
1/1/1/1/1/1/1
25-35-40-45-50-55
Could not get 60# up so I did 3sets of max rep deadhang pullups did all three sets at 7reps

Press 5/3/1
100x3
115x3
130x3
This movement is getting more difficult as the weight moves up. It was a stretch to get the 3rd rep on the last set, and had nothing left for an attempt at rep 4. I am also keeping my midline more stable with no extension faults.

Leg work

Back Squat 5/3/1
180x3
205x3
230x4
Was a little leary with this as I tweaked my back last time on the squats. But today played it safe and took my time on each lift. May invest in a weight belt

Press 5/3/1
95x3
110x3
125x4
Pretty impressed that I keep getting 1-2 reps extra on the last set I know 1-2 reps is small, however, it is keeping me going in the program and building my strength and that is all that matters

21-15-9
24" Box Jump
R/L pistols
7:43
My legs were burning on this one, I wanted to try pistols in my OLY shoes, which by the way rocked, I can string togehter quite a few on my surprise but they did get difficult

Just strength

Taking it easy today and trying to rest my back, holding myself back from jumping into a WOD that I konw will put me out for longer. So I opted to do only my Press strength today

Press 5/3/1
90x5
105x5
115x7
I know 115 looks very light to some of you, but that is great for me that I pressed it 7x. I feel myself getting stronger and being able to handle weight better.

Pressing Deads

Deadlift 5/3/1
190x5
215x3
240x7

Press
100x5
115x3
125x4

Again still on Vaca and wanted to keep up the strength. Surprised by my 4 reps at 125 for the press and I love deadlifting in my OLY shoes.

Mainsite

I decided to do a mainsite WOD today, mainly because I need work on my Front Squats
AMRAP in 12min
5 Front Squats 135#
8 Chest to Bar pullups
20 Double Unders
8rounds +5+8

Rx weight for Front Squats was 185#, 135# was just fine for me. All Front Squats were unbroken, however, they were heavy for me. All in all it was a good WOD

Press 5/3/1
85x5
100x5
115x6

1 rep max and muscle ups

Press 5/3/1
95x5
110x3
120x4

Squat Snatch 1/1/1/1/1/1/1
95-115-135-145-155-160-165(f)


rest then: 30MU for time 3:59

Upper Body Strength

Another one of my weaknesses is my chest strength, OK maybe not the strength but the stamina. It is very frustrating for me when I am unable to rep out one more pushup or ring dip, not because of my cardiovascular capacity but because of my stamina, my muscles will just not go another rep, unless I rest.

Press
90x3
100x3
115x4

then, AMRAP in 20min
9-ring dips
6-clapping pushups
3-HSPU on 45# plates
9rounds and ring dips
Here is what a round looked liked, it was also round 5 I think so I am a little tired