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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Press x 3 each arm 35, 44, 44, 44, 44#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
30 seconds rest

5 rounds for time:
15 Russian Kettlebell Swings 53#
10 Wall Ball Shots 20#
25 Double Unders
11:45

10 minute EMOM
1 campus lap on sloper rungs
10 external banded pull aparts (5 sets)

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nice work there tim

thanks jan....i keep wondering when the pr's are going to stop but i will take any i can ;)

last night

20 lb vested box squat box jum 2 rm 16 box to 29.75"

banded speed squats 12 x 2 otm large green bands 125 lbs

sumo dead lifts 3 x 6 225

nose down gh raise 20-20-20 0-10-20 lbs

6 x 12 goblet squat 16 kg kb

200 large green band good mornings

woke up to the first rain in close to 75 days:pepper::pepper:

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Sat 9 sept:

Bike 5min
C2row
5min - 1088m
Db hang snatch:
5/12.5kg, 2/17.5kg
Alt Db snatch:
4reps (2+2)
20kg, 22.5kg, 25kg (55lbs), 30kg
35kg (77lbs), 40kg (88lbs) PR:pepper:
2reps (1+1):
40kg, 35kg, 30kg, 25kg
Lat Pulldown
50kg (110lbs)
15,12,9reps
Some strech and mob.

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Great work Gentlemen! You guys are an inspiration.

Yesterday
Bouldered at Rock Mill with Jeff. Afterwards, Lisa, Jeff and I went to the Kent Airport Airshow. Fun.

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

Double kettlebell swings x5 reps
Double kettlebell snatches x5 reps
Double kettlebell cleans x5 reps
Double kettlebell front squats x5 reps
E3MOM for 15 minutes
35 pound KBs
Tough!

1 strict muscle up
10 external rotation band pull aparts
mobility work
5 rounds

I was able to do a strict ring muscle up with a 20# med ball between my feet and a strict bar muscle up today. I haven't been able to do those for a while.

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nice job on the ring muscle up tim....


yesterday

life chores outside in the rain....not looking forward to october to march :mad:

today

speed bench 3x3 red band angle grip bar n/m/w 95 lbs

dbell bench 10 4 x 10 45, 65 lb

seated incline row wide mag grip 7-7-7-7-7-7 45,55,75,85,95,105

4 x 15 rope push down 15kg

200 flat bench pull aparts

200 blue band push down

watched bits and pcs of foot ball games, drove a bucket of golf ball, food prep for tomorrow.....down another 2 lbs 239lbs....

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Thanks Cliff!

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB See-Saw Shoulder Press x 10 reps (5 reps each arm) 35, 35, 44#, 35, 35#
Rest 30 seconds
KB Overhead Reverse Lunge x 5 reps each leg (one 35# KB)
Rest 30 seconds

B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings
30 Push-Ups
100 Double Unders
8:53

1 strict ring muscle up
10 externally rotated band pull aparts
Kneeling internal hip stretch
5 rounds

1 strict bar muscle up

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i can not imagine a mile on the ayredyne tim...that workout does not sound like a fun way to spend almost nine minutes of my life :rofl: good on you

tonight

down another 2 lbs and day nine no beer:D

deadlift work up to comp opener 420 lb

1 rm mega bow back squat 102 lbs chain 325 lbs steel 427 total

dimmel dead 2x20 135 lbs 22 second time cap...barely made the second one

100 large green band good mornings

1/2 hour dog walk

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Wed 13 Sept:

Hammer curls
12kg Db's
5sets of 15reps
Some streching between sets
Plank:
Slowly count to 60

SqHP with Kb -> pullups (underhand grip)
10/24kg -> 3reps
10/32kg (2pood) -> 3/8kg xtra weight
10/32kg -> 3/8kg
10/32kg -> 3/16kg
10/32kg -> 3/16kg
10/32kg -> 3/16kg

Pushups - 25reps

Some strech and foamroll :)

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Good Work Gents.

9.08.2017

5 Rounds not for time:
5 R/L Single Arm DB Press (55/35)
10 Bench press (155/105) Could do Bench... Shoulder hurting
20 Air Squats (3 seconds down, 1 second pause, 3 seconds up)

WOD:
Annie
50 Situp / 100SU
40 Situp / 80SU
30 Situp / 60SU
20 Situp / 40SU
10 Situp / 20SU
10:33 Way slow..... usually about 9Min.

9.11.2017
1 x 1 1 Rep Max Front Squat / Only 135lb
In 10 minutes or less Work up to A heavy Single

WOD:
4 Rounds:
Run 400m
10 Front Squats (185/125) 2 75LB
10 Bench Press (155/105) did 15lb DB press
15:01

9.12.2017 Tuesday
OTM X 10
2 Power Snatch
Holding across 70%+ 75lb
--
Rest 3:00 Min
OTM X10
2 Overhead Squats
Holding Across 70%+ 95lb

WOD:
18-15-12-9-6-3
Power Snatch (75/55#) 55lb
Pull-Ups / half strict each set, half with band
15:35

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB Floor Press x 5 reps 53# KBs
Rest 30 seconds
TGUs x 3-3-3-2-1/35, 44, 53, 62, 71#
Rest 30 seconds

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/35# KBs

1 sloper campus lap
10 externally rotated band pull aparts (5 rounds)
10 rounds
EMOM

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9.14.2017 Thursday
WU: 3 Rounds
40DU / 80SU
15 air-squats
10 Dips

Back Squat:
Build to a Heavy Single
then...
10reps @ 80% @105lb
1rep @ 95%
20reps @ 70% @85lb
1rep @ 90%
30reps @ 60% @65lb
*Base percentages off the Heavy Single*
*The goal is to perform each set unbroken*
*Rest b/t sets as needed*
This was alot of reps. I went easy since 2 weeks ago when I did 40 unbroken back squats, i've had an issue with my left Lat.

WOD:
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

I got 9 rounds in..... rested round 7.

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any know if bill is o.k. he has not posted here in a bit

pin press w/ red bands wednesday 3 rm 175 lb 10 lb pr:pepper:

friday.....prep breakfast for 60 at they gym....we held a sextaphalon

run up the chief [url]https://en.wikipedia.org/wiki/Stawamus_Chief[/url] (wfs)

dead lift

snatch

2000 m row

x fit games work out

10 k run

teams of six and winning was based on the world records on a percentage basis so that everybody was on a level playing field. it was a blast

i was on a team of over 55 the lady for us doing dead lift and scored 100 % because which ever federation our coach was using for world records none existed for her age and weight.

i got 7:47 for the row at :17 pr

quit drinking beer 16 days ago and am down 8 lbs since then as well.....getting a lot more done around the house cause since i stopped drinking beer i am not watching near as much football... weird...:rofl:

keep up the great work guys...

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any know if bill is o.k. he has not posted here in a bit

pin press w/ red bands wednesday 3 rm 175 lb 10 lb pr:pepper:

friday.....prep breakfast for 60 at they gym....we held a sextaphalon

run up the chief [url]https://en.wikipedia.org/wiki/Stawamus_Chief[/url] (wfs)

dead lift

snatch

2000 m row

x fit games work out

10 k run

teams of six and winning was based on the world records for a given age and weight catagory on a percentage basis so that everybody was on a level playing field. it was a blast

i was on a team of over 55 dinosaurs. the lady that was doing the dead lift scored 100 % because which ever federation our coach was using for world records none existed for her age and weight. will find out tomorrow how the we did but on friday he said we had a pretty good chance of winning by using the percentage system.

i got 7:47 for the row at :17 pr

quit drinking beer 16 days ago and am down 8 lbs since then as well.....getting a lot more done around the house cause since i stopped drinking beer i am not watching near as much football... weird...:rofl:

keep up the great work guys...

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Haven't heard anything about Bill? I love his positive posts.
Cliff-It's amazing that you have lost 8 lbs by simply eliminating beer. Is the beer elimination a permanent thing or just to lose some weight? I currently only drink on the weekends. I enjoy it too much to do it daily. If I were smart I would only drink one day a week. Something to ponder.

Yesterday
Climbed at Hinckley with a lot of my close friends. 20 laps. Conditions were not great buy still a good time and workout.

Today
Three sets of:
Deadlift x 2 reps
Rest 45 seconds
Push-Ups x 25 reps
Rest 45 seconds
Reverse Lunges with DBs x 20
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up (last rep w/8#)
20 wrist extensions on Flexbar
30" deep squat hold
5 rounds

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YA....Its been a couple of weeks now since we heard from Bill. Hope he's doing OK.

9.15.2017 Friday

WU: Run 400M then 3 rounds
10 PVC Pass-thrus
15 Air-squats
20 lunges

3 x 5 Strict Press 45lb, 55lb, 70lb- worked on form

1 x 1 1 Rep Max Split Jerk

Build to today’s heavy…
Split Jerk x 1 rep hit 115lb and quick while I was ahead.....

WOD:

Three rounds for time of:
25 Kettlebell swings (53/35) 35lb today
20 Wall ball shots, 30/20 pound ball 12lb WB
15 Chest to Bar Pull-ups / did rings rows and sets of 5 on each arm DB Row's

13:40

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9.18.2017 Monday

WU: Run 400M then 5min EMOM
10 strict press with PVC. 5 cleans w/wallball

Strength

Strict Press @65lb
5-5-5
Push Press @95lb
3-3-3-3-3
*Sets don't start until you are lifting around 80% of your best in each lift*

WOD:
15min. AMRAP:
40 WallBalls (20/14#) @10lb
30 Toe-2-Bar / K2E
20 Power Clean (135/95#) @75lb
10 Bar Muscle Ups / 5 ringrows & 5 Dips

I scaled this one big time as my shoulder is jus killing me.......1st time i've every used a 10lb WB :confused:
184 movements........

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Three sets of:
Double KB Front Squats or Goblet Squats x 5 reps -35, 44, 53# kettlebells
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5 reps 10, 20, 30#
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict ring muscle up
10 externally rotated band pull aparts
internal hip stretch
5 rounds

Felt pretty tired. Hot for mid September.

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Good work fellas...
All kinds of stuff that distracs normal training :)

Thu 14 Sept:
Streching, mobility and some light dumbell work...these are the days you should do more often...just get some blood circulating and streching and mobility, feels sort of like after a massage..

Fri 15Sept:
C2row:
5min-1120m
"trap bar" deadlift:
5reps with:
60kg,80kg,100kg,120kg,140kg
3/160kg, 1/160kg,5/140kg, 5/140kg.
Did it stiff legged or romanian style, actually first time i tried trap bar heavier...was so good that the following night i woke up because of a hell of a cramping in the hamstrings :) Even when i did stand up and had the leg straight it continued cramping...
I did go downstairs to kitchen and took big glass of water with seasalt and some magnesium...that helped

Wed 20Sept:
Easy after a 11hour work day...
One arm bent over Db side lateral
6kg Db: 10,10reps
12kg Db: 10,10reps
Kb swing:
8kg Kb: 10,10reps
16kg Kb: 10,10,10reps
Ring row;
10,10reps
Pushups:
10,10reps

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tim....i know what you mean i think when you say you enjoy it to much....this happens to me every summer....i work hard and play harder in the summer and reward myself with beer's afterward.

unfortunatly for my wife and i the majority of our friends are now in their mid thirty's to forty's and they like to induldge as well and i just try to keep up with them.

i have in the last 6 or 8 months discovered the thc edibles and find that one of them helps cut down on the amount of beer that i drink for sure.

our masters team ended up 4th over all and 2nd out of 7 from the teams from our gym.

i had the fastest % wise row out of all of the teams :pepper:

sunday....bench press, life chores

monday ....run down and sick....went home and slept 10 hours

last night

mega bow 1 rm squat 375 lbs pr :pepper:

still feeling a bit "off" may need another night of sleep

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Floor Press x 6 reps 53#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

Kettlebell Swings
Push ups
20-18-16-14-12-10-8-6-4-2
9:52

1 campus board lab
10 wrist extensions w/Flexbar
10 rounds on the minute

Boy, was it hot in the Shed this afternoon. A cold beer would've been nice. Maybe tomorrow.:rolleyes:

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Thu 21 Sept:
C2row:
5min - 1135m
Few sets of lat pulldowns, rope pulley pushdowns and shoulder press machine for warmup
Alt Db Upright row -> Dips
10/15kg - 5reps
10/20kg- 5/10kg (22lbs) xtra weight
10/25kg (55lbs) - 5/10kg
10/30kg - 5/10kg
5/35kg - 5/10kg
Dips 10reps
Some abs and strech

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Fri 22Sept:

Cardio day

Assault Bike:
5min as wu
C2row:
10000m - 44:07min

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Mon 25 Sept:

Jackknife -> ring rows -> pushups
10 -> 10 -> 10 reps
10reps holding a 8kg kb in hands -> 10 ->10reps
For four rounds

Kb swing 10/16 kg (one pood)
EMOM:
10/24 kg Kb (1,5pood)
10minutes/rounds.

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71# (1 each for 71#)
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest

3-1-2 kettlebell armor building complex 35# KBs
3 double cleans
1 double press
2 front squats
15 minute EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
couch stretch
5 rounds

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great work as usual gents.....nice row there jan

life chores over the past few days.....finished the last of the roofing over the decks just in time for the winter rains....painted and got some wife credits....

yesterday bench press....speed bench, dbell bench, rows, banded push downs

today

mega bow dead lift 1 rm 435 5 lb pr :pepper:

concentic zerker squat 4-4-4-4 135-185-225-245

cable squat to a 16" box 10-10-10-10 90-100-105-110

5 minutes cambers bar obliques

down to 230 lbs 10 more to go in just over 5 weeks....

day 21 no beer.....:ranting2:

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Cliff- No beer for a few weeks won't hurt you, but they sure taste good at times!! Great work on the PR.

I did alittle camping this weekend, I forgot how much I enjoy it!!

9.25.2017 Monday
WU: 3 Rounds
Run 1 lap
10 KB Swings
30DU / 60 SU

12Min EMOM
odd: 3 Front Squats
even: High Box jumps 30in.

WOD: For Time
42-30-18 DB Snatch 25lb
21-15-9 Ring Dips / did regular Dips

8:35

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Jan- Great job on the 10K row!! I have yet to give that one a try.

9.26.2017 Tuesday
WU: Run 400m then 3 Rounds
5 Pull-up
10 Air-squats
15 Sit-ups
10 DB Press

E2MON 5 rounds This one was a mini-workout in itself, when you run the lap hard!:D
Run 1 Lap
5 Cleans touch and go

WOD: 3 Rounds
30 WB
10 Muscle-up / 5PU 10 RingRows for me

10:25

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
Sloper Campus lap x 2 reps
30 seconds rest
KB Press x 3 reps each arm 44#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
1 round every 45 seconds for 10 rounds

1 strict ring muscle up
20 wrist extensions w/Flexbar
5 rounds

Heading to the New River Gorge for 3 days of rock climbing tomorrow. A welcome diversion.

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Thu 28Sept:

Today low feeling for training, did only some lowrep stuff...
C2 row:
15 min - 3140m

Close grip bench -> ez bar curl
10/ barbell - 10/ barbell
5/30kg - 5/20kg
5/40kg - 5/30kg
5/50kg - 5/40kg
5/60kg - 5/40kg
5/70kg - 5/40kg
5/80kg - 5/40kg
5/90kg - 5/40kg
4/100kg - 5/30kg
3/100kg - 5/30kg
5/60kg
Few sets of seated alternated shoulder press in a machine

Some streching.

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9.29.2017 Friday Had to pull a couple of 10-12 hours overnite shifts. Kinda tired

WU: Run 400M 1 Round
15 airsquats
15 pushups
10 OVH Lunges w/pvc
5 pushup

5X3 Bench
1@95lb, 4@115lb

WOD: 16.1 1 round = 26Reps
25ft OVH Lunge
8 Burpee over Bar
25ft. OVH Lunge
8 C2B Pull-ups

Did it scaled, got 6 rounds 156 reps. I got 219 in the open......

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Sun 1 oct:
Turned 51 on friday, so really beloning now to over 50 category....
Assault bike
10min - 61kcal
Flat db flye - pulldown - "jacknife"
10/12.5kg -10/40kg - 10reps
Three rounds
Romanian dead's - t2b - row 500m
10/60kg - 6reps - 2:14min
5/100kg - 6reps - 2:14min
5/100kg - 6reps - 2:17min
5/100kg - 6reps - 2:16min
5/100kg - 6reps - 2:13min
Pulley pushdown:
20/35kg, 15/50kg three sets
Some streching.

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Happy Birthday Jan! I'll be there in a couple of months too.

Spent 3 days at the New River Gorge climbing with Norm and Matt. The highlight of the trip was sending Preparation H at Kamoor. A tricky 12a arete. I also redpointed "Out of the Bag." An 11d I had done many years ago. Fun trip.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Four sets of:
Deadlift x 2 reps 225#
Rest 45 seconds
Dips x 5 reps
Rest 45 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62#
Rest 45 seconds
Supine Leg Lowering x 10 reps
Rest 45 seconds

B.
Three rounds for time of:
0.5 Air-Dyne
10 Kettlebell Thrusters 35# KBs
10 Burpees
11:53

1 strict ring muscle up
10 externally rotated band pull aparts
5 rounds

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Tue 3 Oct:
Kb One leg stiff leg dead's - Kb Sqhigh-pull
10/8kg - 10/8kg
10/8kg - 10/16kg
6/16kg - 10/24kg
6/16kg - 10/32kg
6/16kg - 10/32kg
Underhand grip pullups
5reps,
5/8kg xtra Weight
5/16kg
2/24kg
2/24kg
2/24kg
6reps.

Wed 4 Oct:
Streching.

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
KB Floor Press x 7 reps 53# KBs
30 seconds rest

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up 0, 0, 0, 8, 20#
20 wrist extensions w/Flexbar
Couch Stretch
5 rounds

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Tim...when you do KB floor press do you pause at the bottomposition so that the upper arm is touching the floor for a second or two or do you go "touch and go"? I often when doing floor press pause for a count of 1,2..and then lift the weight...targetin for tricep-power this way.

Thu 5 Oct

Assault Bike
12min (89kcal)

Then after that first time ever attended a yoga-class at the gym..was awsome good...
and the mobility was... not totally horrible, but could be a lot better...

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Happy Birthday Jan!!

10.2.2017 Monday

10min. EMOTM: hit 155lb
1 Hang Squat Clean or hang power clean
*Build to a heavy single*

WOD:
10 Rounds:
1 Rope Climb
4 Hang Squat Cleans (135/95#) 95lb for me

Had to stop at round 6 as I tweaked my left wrist. I will try to go Friday and do "something"......:D

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10.6.2017 Friday

WU: Row 400M then 3 rounds
5 pullups
10 airsquats
25DU / 50 SU

3 x 5 Front Squat Tempo 95 to 125lb for me.

3 Sets of 5 around 70% 51x1
5 Second decent
1 Second at the bottom
explode up
1 second at the top

1 x 1 Weighted Pull Up - Max Load Did a few negitives @ 26lb as my wrist is hurting.....
work up to your heaviest weighted pull up
If you don't have a pull up yet, practice slow controlled negitives with or without a band.

WOD:
Row 750m
10-9-8-7-6-5-4-3-2-1 Reps of
Bar Muscle Ups
D-ball over the shoulder
25 Double Unders each round 40 singles today

Scaled: did DB presss instead of MU. 22:53 once you get to round 6,5 things go fast!!

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Sun 8 Oct
Workout #125 for this year.

Bike 20min

Rope pushdowns -> pulldowns four rounds
for warmup.

Dips:5,5reps

21-15-9 of
T2b- Dips
Forgot to start the clock, but took easy, ca 13minutes to complete..

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Spent the weekend at the New River with Lisa and another couple. I gave a taste of rock climbing to the husband. He did quite well. Drove home this morning. Fun weekend with the wife.

This afternoon
5 swings 35# KB
5 goblet squats
5 crush curls
5 push ups
10 band pull aparts
3 rounds

Swings 44#
Goblet Squats
Crush Curls
Push ups
10-9-8-7-6-5-4-3-2-1
12:45

I went on an easy 1.5 mile walk afterwards.

Jan-Usually I just touch and go on my floor presses. However, I may try the pause method next time. Sounds like it would make it much harder. Thanks for the tip.

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Mon 9 Oct:

Overall warmup and some streching

Db alternate upright row -> ring rows
15/12kg db's - 12reps
15/12kg - 12reps
15/12kg - 12reps
15/12kg - 12reps
15/12kg - 12reps

Kb swing 10/16kg (one pood)
Then EMOM
10/16kg - 10min

Some streching.