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1/28 WOD
A. 1 Push Press + 2 Split Jerk, 10:00 to work up to a tough weight for the complex
155. Every rep at 155 was a struggle but they all got up.

+
AMRAP 10:00 at 80% effort
5 Dumbbell Renegade Rows (pushup, pull right, pull left)
10 Goblet Squats
20 Situps
5 rounds + 2 reps.
Used 35# dumbbells for rows and 1.5 pood kettlebell for Goblet Squats.

Claw

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for time:
21.15.9
Lateral Wallball (20)
Ring Rows
Box Jump (24" w/step down)
Russian KB Swing (20 kg

9:43

Hollow Rock: 3xRM 20,12,9

Standing Abs: 150 large green band unbroken

deb...don't know about REAL poutine in toronto as it orginally came from quebec however i you really want real poutine you should check this poutine festival out [url]http://festivaldelapoutine.com/[/url] (wfs)

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Deb - Not sure you can really eat well in Shreveport; you need New Orleans or the rest of southern LA for that. Where I am from (Plaquemines Parish), Shreveport is considered to be north of the Mason-Dixon line. ;)

1/28
WU: Row 1km; windmills 5#, 10# X20 reps; pull-ups X6X6; PVC good mornings X25
Lift: Split squats BW, 20, 30, 40# X20 reps
Assist: Walking lunges X20 yds
WOD: 1 round
25# KB swings X16
Push-up rows X10
25# KB snatch X16
Lunge and reach X16 yds
Seated Kb twists X16
Pistols (assisted) X10

1/29 Rest and mobility day

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[QUOTE]Deb - Not sure you can really eat well in Shreveport; you need New Orleans or the rest of southern LA for that. Where I am from (Plaquemines Parish), Shreveport is considered to be north of the Mason-Dixon line. ;)[/QUOTE]
Thanks Alden, it IS north. We'll see!! @Cliff, never been thru there mostly Ontario, for hockey, & friends have a cottage on one of the lakes...but even the truck poutine there is 100X better than the soggy poutine knockoff known in New Jersey diners as "disco fries"!! :D

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Wednesday January 29, 2014

Goblet squat warmup.

Bergener Drills.

Snatch practice to 115#.

Squat clean and jerk practice to 115#.

Press and pull down metcon.

1 mile on the treadmill at 10%.

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last nite

hi pin zerker squat 2 rm 255lbs

3 x 8 sumo deadlift 185lbs

100 saftey squat bar good mornings

3 x 20 w/8lb med ball on bench obliqe twists

last work out for 11 days as the door to the plane bound for mexico shuts at 6 a.m. tomorrow. 3 days in downtown puerto vallarta, 4 days in a small fishing village of about 200 people with less than 40 hotel rooms on a 9 k.m. beach, 2 days in a bed and breakfast with over an acre of gardens on the property and only 6 rooms.......very much looking forward to some much needed downtime

keep up the hard work and will be looking forward to getting back at it in mid febuary

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Thursday January 30, 2014

Goblet squat, plank warmup.

Death by Burpee to failure immediately followed by 20 min Death by KB
finished round of 8 burpees
went immediately into KB swings
finished round of 13 and felt my back telling me "don't be stupid" so I stopped swinging the KB.

Took a break, did easy bench presses up to 240#

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1/30
WU: Plate halos 10, 25, 35 X12; Row 1km; neural flossing (back); PVC good mornings X25; pull-ups 6, 6, 6, 6, 6, 10, 10, 6; windmills 5#, 10# X20
Workout:
KB C&P 25# X80 reps
KB swings 25# X110 reps
Cash out: KB press 35# x20/ 45# X10

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1/31
WU: Row 1km; windmills 5#, 10# X20
Lift: Split squats BW, 20, 30, 40, 50 X20 reps
WoD: 2 rounds
KB swings 25# X20
Push-up rows 10# X10
KB snatch 25# X20
Lunge and reach X20 yds
Seated KB twists X20
Pistols (assisted) X10
Cash Out: Suitcase carry 50# X100 yds/ 55# X100 yds

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Friday January 31, 2014

Oly Practice with the coach

Foam rolling, goblet squat, stretching.

Snatch practice up to 67kg.

C&J (full squat) up to 100kg.

167kg total is nice, but needs to be 182 (or 175 if I can get under 105kg)

The problem is that my snatch is just not good enough.