Chipper in the Heat

30 burpees

40 DB squat cleans 35#/hand

50 Overhead squat 45#

60 Abmat situps

70 Double-unders

500m run

time- 17:15

temperature outside- 86 degrees

Max Effort Upper- PushPress

PushPress 1rm- 165. Got 175# over my head but it was too far in front to lock out.
Bar Muscle-Up on the minute for 8 minutes
On the 9th minute- 4 unbroken bar muscle-ups
Parallette Puhsups- 4x10
Band Tricep Extensions- 2x45

Really pumped about my bar muscle ups. I've always had trouble with them and the singles were easy today. The unbroken 4 felt awesome. I will probably throw them into a metcon sometime soon.

Wednesday Workout

800m run
5 rounds:
5 Deadlift 225#
7 Box Jumps 24"
9 KB swings 24kg
then
100 Double-Unders

time- 12:35

It was really weird that these two workouts took pretty much the exact same time. That was not planned.

Wall Balls and Ropes

50 wall balls 18# ball 10' target
5 rope climbs 12'
40 wall balls
4 rope climbs
30 wall balls
3 rope climbs
20 wall balls
2 rope climbs
10 wall balls
1 rope climb

time- 12:36

Max Effort- High Bar Back Squat

My lower body 3 week strength cycles are structured as free squat, box squat, deadlift/goodmorning. This 3 week cycle begins with High Bar Back Squat.

High Bar Back Squat 1rm- 275#
Glute-Ham Raises- 3x10
7x50 yard sled drags 135#
Toes2Bar- 3x10

Saturday Workout

I felt pretty fried from the week's workouts so I did an interval/speed workout while Ian hit a met-con.

Tyler:
4 rounds:
7 broad jumps
12 Burpees
Walking recovery

Ian:
21-18-15-12-9-6-3
Air Squat
KB swings 45#
Ab-mat situps
time- 9:02

Max Effort Incline With Ian

Ian Mackay was in town from Florida for the weekend. We hit a max effort upper body session together on Friday.

Incline Bench 1rm- Tyler 145# Ian 205#
KB bench 3x12- Tyler 35#x2 Ian 45#x2
Lying tricep extention 3x10- 25# db's
Curl-Grip Pendlay Rows 4x20- 53# KB