11/14-11/29 Catch-up

I've fallen off the posting band-wagon.  But I will redeem myself with one long post!

11/14
Hike 10 miles at casual pace at Point Reyes.

11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!

11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38

11/21
Next to no motivation...worked on bar muscle-ups

11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15

11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU

11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope

11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315.  Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91

11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23

6.5.10 DL & OHS

WU: 2 rounds: 5 pullups, 5 burpees, 15 mountain climbers, 10 cossack squats, 4 HSPU to a 45# plate (PR)
Deadlift: 8x135, 5x185, 5x205, 5x225, 3x5 255

Cash in: 2 min AMRAP Snatch 75#: 22 (going for sharp form, not sloppy)

Metcon: 12 minutes: Rounds of Run 200m, AMRAP Overhead Squat 95# (1st round) 85# all other rounds: 9, 6, 9, 12, 6, 8

Cash out: 2 min AMRAP Wall ball 20#: 49

Felt good! Could have done more on the DL, last week did 5x 255 then 5x275, but watching my form when I did 255 today Joe said I should stay at 255# and do sets across. But after doing the sets across we realized that not keeping my back set was more of a concentration thing than a form breakdown due to heavy weight. Gotta keep focusing on resetting my back and holding it for every rep!