Kb Swircuits, continued with Power Cleans - Feb 25

I feel like crap. Sore throat (that I'm attributing to allergens), night sweats, general malaise. This will either improve me, or improve my woes.

4 rounds, HT timer
Kb swings, 30 secs
Power clean @ 135# x4/5/6/7
Ring Push Ups x10+
15 mins.

7.5 hours - 2230/0600. 15 minutes total. PE: 8. 48 hours. 224/15.

Press/FSquat/KBs - Still Swingin' - Feb 23

I feel loose and tight at the same time. Solid and sore.

5 rounds, HT timer
Press @ 135# x8/6/4/3/2
Front Squat @ 135# x8/8/10/9/10
(4 rounds) Kb Swings @ 53# x12+

9 hours - 2130/0630. 18 minutes total. PE: 7. 24 hours.

KB's Continues - Feb 21

Deads/Swings alternating on 2.00

2 rounds,
Deads @ 135 x10
Swings @ 2pood in .30 (12+)
4 rounds,
RDL x10 @ same
(3 rounds) Swings, same  

7 hours - 2300/0600. 21 minutes total. PE: 7. 24 hours. 226/15.

Pull/Push/Swings - Feb 20

I think I've thrown 531 out the window. At least, for the now, until I feel like a semblance of my self. 
I'll do HT with swings, then submaximal 5x5's with swings, alternating, and run through the Dan John big 5. Just through the weekend, where I plan on doing some Cindy on my favoritest bar in the world. After that, I think I must plumb the depths of this thing called CFFB/Field Strong and decode it.

HT timer
5 rounds Chins x6-4
5 rounds Ring dips x8-5
4 rounds Kb swings @ 1.5 pood x15-13

8 hours - 2230/0630. 17 minutes total. PE: 8. 18 hours. 223/15.

Back in the Swing - Feb 19

Stitches are out. Back to it.

Sets in .30, on 2.00. Squats took longer than the .30, but go'ed on 2.00 no matter what.

1x10 @ 135#
Right into 4 each
KB swings @ 53# - 30 secs (12's-ish)
Squat x10 @ 185#
18 mins.

...it's not the weight, it's the motion. Sore already.

8.5 hours - 2200/0630. 18 minutes total. PE: 8. 223/13. 8 days.

Off Schedule - Dips n' Front Squat Ladder - Feb 11

Have some good stitches on my left posterior delt. Can't extend my shoulder forward, so no overhead anything, and back squats are kind of out, what with not being able to lay the bar across there and stretch the skin. That's half the reason why I've taken a whole week of downtime - the other half is that life's just been too much right now. Consolidation of stressors says time to take it easy. 531 is on the backburner.

5 rounds, in .30 on 2.00
Ring dip x6/7/8/9/10
Front Squat @135# x6/7/8/9/10
19 mins.

7 hours - 2300/0600. 19 minutes total. PE: 8. 1 week. 

531 1c - Front Squat - Feb 4

No timer.

531 1c
Rx: 5/3/1 @ 180/205/230 (170=70%)
Actual: 10x95/8x135/5x185/3x205/Miss@230
13 mins.

BBB
Was going to ping pong pull ups and the BBB sets for front squat, but some sharp pain in the right tricep on the pulls.
2x5 @ 175 on 2:30
1 set of painful pulls.
5 mins.

7.5 hours - 2230/0600. 18 minutes total. PE: 9. 24 hours. 

Push Pull - Feb 2

6 rounds, HT timer
Press @ 95x12/115x10/135x6/x5/x4/115x8
Chins @ max reps (8-6)

8.5 hours - 2200/0630. 13 minutes total. PE: 7. 24 hours. 225/14.

531 1b - Dead - Feb 1

Restarting momentum with this quick one before the super bowl.

531 Dead
Rx: 3x3 @ 190/220/245 (180=65% ... really?) 
Actual: 5x135/5x185/245x4/5/6/185x10
14 mins.

7 hours - 2330/0630. 14 minutes total. PE: 8. 24 hours.