Mobility drills, followed by walking on heels, walking on toes. Jogging with knees high, jogging kicking the butt. Side shuffle, skip forward, skip back. Five inchworms.

Deadlift:
* 5 x 45#
* 5 x 115#
* 5 x 125#
* 5 x 130#
* 5 x 120#

Press:
* 5 x 45#
* 5 x 60#
* 5 x 55#

Cash Out: Run 400m, followed by four rounds of:
100m farmers carry (25#), one-handed
20 one-handed KB swings
Finished with run 400m
Time: 15m 08s

Good times at the gym. It was more crowded than expected, I think some of the units held their PT in the afternoon. There were a lot of people; some playing racquetball, some playing floor hockey, and some in the CF area. I saw a guy doing jumps on the big box, I think it’s 48″. I wasn’t the only person doing farmer carries around the track either.

Buy In: Mobility drills and burgener warmup.

Deadlift:
* 45# x 5
* 95# x 5
* 115# x 5
* 125# x 5
* 115# x 5

Press:
* 45# x 5
* 55# x 5
* 50# x 5

Power Clean:
* 33# x 3
* 45# x 3
* 65# x 3
* 85# x 3
* 95# x 3
* 105 – FAIL

Front Squat:
* 45# x 5
* 65# x 5
* 85# x 3 (FAILED 4TH)
* 65# x 5

BOO WAH DAMN CRAP SOB

I went into the workout hoping for a 3-digit power clean and a few sets of 85# front squats. I guess today was not the day. I am so mad at those power cleans. I have it in me, I’m sure I do. Frustration, fatique, and mental block kept me from landing that goal today, plain and simple.

OK so now something funny so I can stop wallowing in self pity:
I got to the gym late so just as I started into the cleans the lunchtime crowd filled up the area I work out in. My rack was close to the corner that the cushy gym mats are stacked in. So this old lady goes over to the corner and grabs a mat. Fine. Then she just lays it down right there next to the weight rack and starts cranking out a million crunches with her head about a foot away from where I’m trying to power clean a hundred freaking pounds! I figured she was going to do like twenty and then go away, so I waited. Then I waited some more. Then she started talking to me while she was still going. She did complement me on “lifting a lot of heavy weight”, so I gave her a pass and waited for her to finish but seriously. There’s a big sign right by the racks that only has three rules, one of them is “stay clear of the Olympic lifters.”

Mobility work and the “Coach Boz OHS” warm up.

Buy In: Overhead Squat
* 3 x 33#
* 3 x 45#
* 3 x 45#

Deadlift:
* 5 x 45#
* 5 x 95#
* 5 x 130#
* 5 x 120#

Press:
* 5 x 45#
* 5 x 60#
* 5 x 55#

Cash Out: Row 500m, max effort
Time: 2:01.9 (PR by 3 seconds!)

Note: damper on rower set to 3.5

PR ON 500m ROW!

I love using my big colorful PR letters. Still plugging away at PTP and keeping mostly paleo. I’m feeling OK. The deadlifts and presses are getting harder, but not hard. My energy and focus are good. I think I’ll do a more consise evaluation of how I look, feel, and perform when I hit the halfway mark.

Started with mobility drills and dislocates, etc.
Buy In: 20 squats + 20 push ups + 20 sit ups
Deadlift:
* 45# x 5
* 95# x 5
* 115# x 5
* 125# x 5
* 115# x 5
Press:
* 45# x 5
* 55# x 5
* 50# x 5
Cash Out: Suitcase Deadlifts
* 45# x 3 (each side)
* 65# x 1 (each side)
* 65# x 1 (each side)
* 65# x 1 (each side)

Suitcase deadlifts were neato, I love learning new moves. I didn’t do the sets of five as prescribed because even at a light weight they were kinda shaky. At one point I spilled one, then the second bumper plate off the bar. I used some collars after that.

Buy-in: Jump rope, 5m
WOD: 5 rounds for time doing 30 squats + 20 KB swings (25#) + 10 ring-rows
Time: 20m38s

Took Jasmin with me to the gym. Weak sauce. She didn’t last a minute jumping rope. What kind of 13-year-old girl can’t jump rope for a minute? She did one round of the WOD and quit, though she makes the squats look easy. I’m just happy she went with me, this really isn’t her thing. As for my performance on the WOD, it’s just one of those “I’m just happy to finish” kind of days. I kept moving and didn’t quit, but could have pushed harder or not stopped for water. That’ll be next time.