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[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
10 Bar Taps
5 Pull Ups

[B]WOD:[/B]
Ring push-up ladder
Rest 5 mins
Bodyweight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

14 rounds +6 push ups/ 1 round @ 225#

[I]The 1st 10 rounds went easy. I had to break them up starting at round 11. I barely finished round 14 with sup sets of 2. I should've used a lower weight. 225# is my 1RM. :([/I]

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good work guys....as usual

JT....squats are great....love them.....

last nite

2 RM box jump w/20 lb vest

33 3/4" tried twice at 35 1/2" and got my feet on the box but they were messy attempts.....erred on the side of caution and called it done.

sumo deadlift 1 RM 405 lbs


SS Bulgarian Split Squats: 4-4-4/s 60-70-80lbs

45 Degree Deadlifts: 8-8-8 90 lb....these sucked

GH Raises: 3x5

Hollow Rock: 3xtime OT3min. 41, 51, 34seconds

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taking an abbreviated de-load week.
Combined main lifts for BS and BP.

BS: 5X185,195,210

BP: 5X135,145,155.

Went home early for lunch.:kicking0:

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Good Stuff!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
28 min fingertip plank
5 Push Ups
10 bartaps
5 pull ups

[B]WOD:[/B]
15 min AMRAP"
9 DLs 115#
12 Push Ups
15 Box Jumps @24"

Rx, 5 rounds

[I]This one was a copy of the games WOD 2011.2 with lower DL weights. The box jumps were my goat on this one. Of course, I stepped down since my left achilles tendon felt sore. [/I]

[B]Cashout:[/B]
10 Burpees (Yay! Burpees!!)
Hanging from Pull Up rig
5 min DU practice

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last nite


Single Leg Rack Pulls: 12-12-12/s 65-75-80 these were horrible by the end

Lateral Squat:3x20/s red band
*band X'd around knees

Reverse Hyper: 20-20-20 90lbs
*angle of choice flat

DB Sit-ups: 3x10 30 lb

Standing Abs: 150 large green band high bar unbroken :pepper:

Row, Airdyne, or Sled: easy 15min. row...15 minutes 3000ish m.

been doing dry and clean january.....no booze at all and only one meal out which was a salad and soda water at a local pub.....stalled out on the weight loss 5 days ago but the girth is going in the right direction and i feel absoutly great......maybe there is something to the clean eating and no drinking after all.....:D

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@Bill, please consider always stepping down from the box...

Wednesday January 14, 2015

"Rest" Day

Drove to Columbus, watched Montreal Canadiens hockey game, drove back.
Did about 2 miles of walking to/from car, up/down stairs, around stadium, etc.

I'm kinda tired today.

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Thursday January 15, 2015

Rowed 5k in 25:10 (going to break 25 minutes soon).

Did snatch grip deadlifts/pulls up to 185#

Did clean grip deadlifts/pulls up to 330#

Did some Oly coaching.

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JT - I do most the time! Tore my left achillies 7 years ago, BUT the tear was WITH the muscle gain! ;)

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 Min fingertip hold
10 Push-Ups
10 Bar Taps
10 45# Presses
10 45# OHS

[B]WOD:[/B]
21-15-9
Pull-ups
Russian KB Swings 2 pood
Bar facing burpees (Yay! Burpees!!)
Squat cleans 115lbs
Knees to elbows

46:21

[I]This was a slog. My Pull-Ups felt better as I went on. The squat cleans I could feel my knees.[/I]

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Friday January 16, 2015 (January is more than 1/2 over!!!)

Mobility work

Snatch Drills

Snatch Practice
5x20kg
3x40kg
3x50kg
3x60kg
3x65kg
10x70kg

Went 27 for 27, first time ever going 10 for 10 at 70kg.
My PR is 81kg, so 70kg is 88%.
This is a tough workout....

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Saturday January 17, 2015

Mobility Work
OHS up to 5x95, big fail at 115
TGUs up to 53# on each side, very encouraging
Front squats adding weight until it got heavy. Never bothered to add it up. Sometimes training "by feel" is the way to go.

Coached the girls in the barn, they want to compete in an Oly meet in April in Grafton.

Walked around the farm in the brilliant January sunshine.

Time for a nap!