Today’s workout was all barbell work.  We started, like usual, with a strength workout.

2-2-2 Back Squat (90%)

I did a few warm-up sets, then tried 133#.  I’ve done that weight before for one set of 3, so I knew I could do it.  It didn’t feel like 90%, so I jumped up to 155#.  I did three sets with this weight and felt good about it.  New estimated 1RM is 172#.

On to the WOD.

8 Tabata Intervals Each of:

Push Press (75# / 45#)
SDHP (75# / 45#)

Just yesterday, we did a bunch of deadlifting and I was not happy to be doing more.  Hillary wrote down my splits, but I forgot the paper at the gym.  This one was tough, but I was able to do it Rx without running out of gas or having my heart and breathing shoot through the roof.

Total: 43PP + 43SDHP = 86

Quick workout today.  Back squats, push-ups, and pull-ups.

3-3-3-3-3 Back Squats (80% of Max)

I did two warm-up sets, then used 121# for my work sets.  I took a big jump in weight since the last time I did 5×3 back squats.  This says my estimated 1RM is 151#.

3 Rounds of:

10 Clapping Push-ups
10 Clapping Pull-ups (be careful)

The first round of clapping push-ups was pretty easy.  I didn’t even attempt the clapping pull-ups, though I was able to do 3 or 4 chest-to-bar pull-ups the first round, then I kipped the rest.  I had to rest between reps a lot more on the second round.  On the third round, I had to do the last seven clapping push-ups on my knees, and could only do one pull-up at a time.

Time: 5:00

We did back squats again today.  I thought the three reps with a weight of 111# last week was somewhat easy, so I did my first round at that weight.  My 5th rep was a little unstable, so I moved down to 99#.  I felt a lot more stable on my last sets once I got myself to stop unconsciously leaning forward.  I felt good at the end.

The WOD was a little bit of torture.

50-40-30-20-10 reps of:

Push Balls (like a wall ball, but you just push press the ball up)
Situps

I challenged myself on this one and did the first 50 reps with a 14# ball, and the rest with 10#.  There’s not much to say about it.  Maybe could have tried to do the first 25 of the second round with the 14# ball, so as to done half with the heavier ball instead of a third, but I’m not upset about it.

Time: 10:20

Strength workout today was back squats.  I’ve never done them before, so I wasn’t sure what my 75% max weight would be.  I tried 133#, but my third rep was pretty hard.  I moved down to 111# for the other four sets.

“Half Cindy”
Complete as many rounds in 10 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

We did a full Cindy two months ago, and I’ve made some big improvements since then.  I did most of my rounds with jumping pullups last time, and this time I was able to do all kipping pull-ups.  I didn’t note how many rounds of knee push-ups I did last time, probably all of them.  This time I was able to get three rounds of strict push-ups and the rest on my knees.  Push-ups seemed to be everyone’s weak spot though.  I guess I just need to do a few every morning.

Total: 6 rounds + … 10 squats.