Hang Power Clean Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-3-2-1 (95)

Not for time. Felt good. 

115lbs next time and make it for time. 

Shoulders/Traps - 100 Rep Pyramids...

Hammer Strength SP 

160lbs: 1-2-3-4-5-6-7-8-9-10

125lbs: 9-8-7-6-5-4-3-2-1

Overhead Plate Raise

45lbs: 1-2-3-4-5-6-7-8-9-10

35lbs: 9-8-7-6-5-4-3-2-1

Cash Out:

Bent-over DB Flys - 4x8 @ 25lbs

Hammer Strength Shrugs - 4x8 @ 360lbs then: 
1x7 @ 270
1x6 @ 180

Calf Raise - 8x8 @ 275lbs

Back/Chest - 100 Rep Pyramids/800M Farmers Walk...

Hammer Strength Bench Press

220lbs: 1-2-3-4-5-6-7-8-9-10

180lbs: 9-8-7-6-5-4-3-2-1

Strict Pull Ups

25lbs: 1-2-3-4-5-6-7-8-9-10

12lbs: 9-8-7-6-5-4-3-2-1

Cash Out: 800m Farmers Walk - 176lbs

Arms - Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Hammer Curls - 35lbs

The Wrong-Way Pullover - 50lbs 

Back Squat Pyramid...

1-2-3-4-5-6-7-6-5-4-3-2-1 @ 195lbs (49 reps)

Cash Out:

Back Squat 3x8 @ 135lbs

Barbell Shrugs 8x8 @ 225lbs

400M Farmers Walk...

I was watching the kids do CrossFit Teens and decided to take some Kettlebells for Walk.

400M Farmers Walk
Two 88lb Kettlebells. - 176lbs
30 steps per set first 200m and 40 steps per set on the last 200m. 
NOT for time. Fun stuff!

Shoulders/Traps - 100 Rep Pyramids...

Hammer Strength SP 

150lbs: 1-2-3-4-5-6-7-8-9-10

120lbs: 9-8-7-6-5-4-3-2-1

Overhead Plate Raise

35lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Cash Out:

Face Pulls - 5x8 - 140lbs

Back/Chest - 100 Rep Pyramids...

Explosive Plyo Push Ups

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Barbell Hang High Pull  

120lbs: 1-2-3-4-5-6-7-8-9-10

100lbs: 9-8-7-6-5-4-3-2-1

Felt like I needed to back off a bit. Been going as hard as possible lately. Feeling great but last time I felt this good I pushed TOO HARD and got injured. I'm not 21 anymore. I need to be SMAHT. These were a nice change of pace.

Reverse Curls...

10 x10 @ 55lbs 

Cash Out:

1x10 @ 45lbs

1x10 @ 33lbs

Arms - 100 Rep Pyramids...

Close Grip Bench Press

165lbs: 1-2-3-4-5-6-7-8-9-10

135lbs: 9-8-7-6-5-4-3-2-1

Rope Curls

110lbs: 1-2-3-4-5-6-7-8-9-10

90lbs: 9-8-7-6-5-4-3-2-1

Barbell High Pulls...

20 reps @ 165lbs

30 reps @ 115lbs 

Back Squat/Deadlift Pyramids...

1-2-3-4-5-4-3-2-1

Back Squat @ 195

Deadlift @ 315 

25 reps each 

Strict Press/Bar Muscle Up Pyramid...

1-2-4-3-5-4-3-2-1

Strict Press (100)

Bar Muscle Up

25 reps of each 

Back/Chest - 100 Rep Pyramids...

Hammer Strength Bench Press

215bs: 1-2-3-4-5-6-7-8-9-10

170lbs: 9-8-7-6-5-4-3-2-1

Barbell Hang High Pull  

115lbs: 1-2-3-4-5-6-7-8-9-10

95lbs: 9-8-7-6-5-4-3-2-1

Something is always better than nothing...

AMRAP 10:

7 Globlet Squats

7 Russian Kettlebell Swings 

* 53lb Bell

Arms - 100 Rep Pyramids - 1-10-1

Close Grip BP - 160lbs

Rope Curls - 100lbs

Cash Out:

Reverse 21s - 55lbs

Reverse Curls - 45lbs - 3x10

50 Deadlifts @ 295

10 sets of 5 reps - 50 reps

157lbs bodyweight

I can't add. Thought I put on 55s, 45s and 35s ro equal 315lbs. I mistakenly put on 25s instead of 35s. This is only 295. My bad. 

"Jared"...

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

56:27 rx

* 2:45 slower than PR. VERY HAPPY considering the second 200m of eight 400m runs are uphill. 

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared

Shoulders/Traps - 100 Rep Pyramids...

Hammer Strength SP 

145lbs: 1-2-3-4-5-6-7-8-9-10

115lbs: 9-8-7-6-5-4-3-2-1

Overhead Plate Raise

35lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Cash Out:

Face Pulls - 3x8 - 130lbs

Hammer Strength Shrugs - 3x8 - 340lbs 

WOD Number two...

58:10 - Slow. As. Fuck. But got it done. 

Avg HR - 135 (including rest)

Max HR - 177

Now I need a pizza and a nap. In the order. 

Back/Chest - 100 Rep Pyramids...

Hammer Strength Bench Press

210lbs: 1-2-3-4-5-6-7-8-9-10

165lbs: 9-8-7-6-5-4-3-2-1

Barbell Hang High Pull  

95lbs: 1-2-3-4-5-6-7-8-9-10

75lbs: 9-8-7-6-5-4-3-2-1

Arms - 100 Rep Pyramids...

1-10-1 reps 

Close Grip BP - 155lbs

Rope Curls - 90lbs

Cash Out:

Reverse 21s - 55lbs

Reverse Curls - 45lbs - 3x10

Back Squat Pyramid...

Back Squats (185) 1-10-1 - 100 reps

100 strict presses @ 95lbs (1-10-1)...

Then:

4 Rounds of:

3 bar muscle ups

3 KB upright row (70)

Cash Out:

Max Reps Bar Muscle Ups - 11 (1 rep PR!)

Chest/Back - One Kettlebell...

Kettlebell Plyometric Push-Ups

Kettlebell One-Arm Row

1-2-3-4-5-6-7-8-9-10 - 55 reps each side/110 reps each movement 

Cash Out:

Kettlebell Close Grip Press into Pullover - 5x8@53lbs

Arms...

Close Grip KB Push Up

Two-handed KB Curl

53lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps

Cash Out: 

Bottoms Up KB Hang Clean - 15 reps each side