Strength

• 30m

CF: Squat cleans 5-5-5-3-3-3
65, 75, 85, 90 (2 only), 85, 90 (Fail)

Frustrating. Working on a better, more consistent hook grip. And on not having my feet land 3' wide.

Later in the day, after work...

10 minute AMRAP (as many rounds as possible of:
10 reps of Kettle bell swings (40#) then down and back the b-ball court. 12 full rounds and 3 kb swings

Bike

• 45m
• 12.00 miles
• 16.00 Mi/hr

Spin. Was. Killer. But fun, of course.

Bike

• 41m 15s
• 10.00 miles
• 14.55 Mi/hr

Recovery ride.

Strength

• 15m

CF: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power clean (65 #)
Jumping chest to bar pull ups
Kettle bell swings (35#)
14:18

Bike

• 2h 43m 34s
• 40.06 miles
• 14.69 Mi/hr

Another windy day. Sigh. Rode into it on the way out. That was good. Distance PR. Woot!

I did CF right before this. Not brilliant. Will post that in a bit.

Strength

• 45m

CF: 3-3-3-1-1-1 push press 85, 90, 95, 100, 105 (fail), 105 (fail)

Also, worked on chest to bar pull ups. Got one, and did 3 X 1 at a time shoulders to bar pull ups (in attempt to get chest to bar)

Then 10 down and backs (b-ball court) on the :45

Strength

• 10m

CF: 21-15-9 reps for time of:
Deadlift 115#
Burpees
9:11

Strength

• 18m

CF: Front squat 3-3-3-1-1-1
Weights: 75, 85, 95, 105, 110, 115(fail)
105 was previous PR so this was great.

Then

21-15-9 reps for time of:
70# bench press
kipping pull ups

I did all kipping pull ups so it was good. Only Becky was faster so it was bad. Time was 17:28.