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Great great work guys!
Summer holiday, i took some off from training, two week without any workouts.
Then one night i dreamed that i did steal the C2 rower from the gym to our home, and another night that i did dips and deadlifts like a "superengine" back and forth deads and dips and did not tire at all... :)

Thu 20 July:
C2row
5min - 1080m

Two rounds of:
rubberband face pull 10reps
squat-pulley row 10 reps/40kg
Db pullover and press 10/ 12.5kg Db's
Snatch with empty barbell 5 reps

Db alt snatch
10reps (5+5)/12,5 kg
10/20kg (44lbs) -> C2row 500m: 2:08
10/20kg -> C2 row: 2:14
ez curl:
20kg/10,10,10,10reps
barbell floor press:
50kg (110lbs) 10,10,10reps

Sun 23 July:
ab twist,db alt press, db side lateral, few rounds as warm-up
C2row:
5min - 1132m

Db clean:
5reps: 12,5 kg, 25kg
Then Db clean -> C2row
5/30kg (66lbs) -> 500m row 2:01min
5/30kg -> 500m 2:08
5/30kg -> 500m 2:16
5/30kg -> 500m 2:08

Assault bike as cooldown 10min.

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Welcome back, Jan! Nice rides Alden! Awesome stuff!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6)
10 Leg swings on each leg in both directions
10 air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5, 6 Pull ups
10 Burpees (Yay! Burpees!)
10 Box Jumps (20")

[B]WOD:[/B]
Deadlift: 1-1-1-1-1-1-1
135#-225#-275#-315#-335#-355#(f)-355#(f)-335#

[I]I was disppointed I couldn't pull 355. 335 went pretty easy.:shrug:[/I]

[B]Evening:[/B]
1.5 mi Dogwalk

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Tue 25 July
Did bicykle to the gym, only about 2km distance.

Lying leg raise:
10,15,20reps
Consept row:
10000m - 45:18min

SkiErg:
Ski500m - 1min rest
-2:50min
-2:55min
-2:49min
-2:52min

Some streching and then biked slowly home...

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7.24.2017 Monday
WU: Dyno-Bike 3Min then 3 rounds
5 Ring Dips
10 Push-ups
10 Yang Squats

4 x 3 Deads and Dips Only did up to 135lb.

Four sets of:
Deadlift x 3 reps
Rest 20 seconds
Ring Dips x 8-10 reps
Rest 3 minutes

WOD:
For Time
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups

11:07 Did 24kg KB but had to resort to jumping C2B......:mad:

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Nice stuff Jan & Patrick!!

[B]WU:[/B]
400m run
DU practice
10 leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
50 DUs
10 135# OHS

Got 29 DUs.... :ranting2:

10 45# OHS

[B]Evening:[/B]
1 mi dogwalk

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You guys are a bunch of fire breathers:notworth:.

My wife and I visited Mary at Ohio University. We did a lot of walking.

10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Landmine Front Squats x 5 reps 45. 55, 65, 75, 85#
60 seconds rest
Seesaw KB Press x 10 reps (5 each arm) 35# KBs
60 seconds rest
Reverse Snow Angels x 10 reps 2.5#
60 seconds rest

0.5 mile Air-Dyne every 3 minutes
5 rounds
1:28
1:27
1:26
1:24
1:23

15 push ups
20 band pull aparts
5 rounds on the 2 minutes

Back felt better today.

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I was in the SF Bay Area and went to a box with a co-worker in Alameda, CA

Did a bunch of stuff with the group. then,

WOD:
15Min AMRAP
Run 400M
10 OVH Squats 65/95Lb 75lb for me
20 Situps

I got 3rds + 400M+ 3OVH Squats.... when time ran out I just finished all of Rd.#4. This was a bit harder then I thought it would be.

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7.26.2017 WEDNESDAY

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

95-145lb. for me

WOD:
15min.Clock:
Row 1,000m
then in remaining time...
AMRAP:
1 Rope Climb
5 Front Squats (185/125#) 115lb for me
10 Box Jumps (24/20")

I got 3 rounds plus the 4th Rope climb.

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hi guys

busy week.....loads of real job work, spending gym time and catering a 120 person wedding last weekend......and getting the Newport ready for road trip starting tomorrow for 10 days......

last night....camber bar bench 235 10 lb pr

pin presses, rows and rope/cable work

will go to gym tomorrow night for a rhino walk and other squatting/deadlifting and then roll out of town

keep up the great work like I know you all will and will begin posting again when we get back to town in 10 days

cliff

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Yesterday
Bouldered at Rock Mill. I got a blue problem I had worked on previously. Worked on a white problem. Finished by completing all the pink problems. Went for a walk with Lisa and incorporated 3 50 yard uphill strides.

Today
10 Goblets Squats 35, 45, 45#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 35, 45, 53, 62, 71#
30 seconds rest
Landmine Press x 5 each arm 10, 12.5, 15, 17.5, 20#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

B.
10 min EMOM 35# KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
This wasn't as bad as I thought it would be. I may get a second 45# KB. 53# pounds would be a nice goal.

Voodoo flossing on forearms.

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Have a great trip cruising the NewPort Cliff.
Nice work gents!!

7.27.2017 Thursday
WU: Run 400M then 3 rounds
5 Pull-up
10 Push-up
15 Air-squats

5 x 5 Push Press 2@75, 2@85, 1@95lb
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

WOD:
For time:
15 Deadlifts (225/155 lb) 135lb for me.
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

7:57... Just go!!!! Went lite on the DL to save my hip.

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Everyone has been kick@$$ guys!! Safe travels Cliff! (Congrats on the pr!)

It's been a busy week & I haven't been able workout like I've wanted to! :ranting2:

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3. 4. 5 Ring Pull Ups with a 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3 RFT:
1200m run
20 L Pull ups
30 Hip extensions with a 25# plate

37:03

[I]This was tougher than it seemed, especially the run! But it felt good to get back to the box!![/I]

[B]Evening:[/B]
1 mi Dog walk

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Yesterday
Climbed at Hinckley with a good group. I did about 15 laps. Good summer conditions. Later, Lisa and I went for a walk. I worked in 3 uphill strides.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Neutral Grip Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 62, 71, 71, 71, 71#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 45, 45, 45, 45,#
45 seconds rest
Batwings x 10 reps 25# DBs
45 seconds rest

B.
10 min EMOM (Last round I did 2 cycles) I am enjoying kettlebell complexes.
Double KB Complex 35# KBs
1 Swing
1 Snatch
1 Clean
1 Seesaw Press
1 Front Squat

1 strict ring muscle up
20 band pull aparts
5 rounds on the 2 minutes.

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7.28.2017 Friday
WU: DynoBike 2Min then 3 rounds
5 Pullups
10 Push-ups
15 Air-squats

5 x 1 Snatch Complex started @ 65lb, got to 95lb

Snatch Complex:
2 Snatch Grip Deadlift
2 Snatch Pulls
1 Snatch (Squat or Power)
*Deadlifts and Pulls are not TnG. Set yourself every rep.*
X 5 Sets

WOD:
"G.I. Jane"
For time:
100 Burpee pull-ups

16:56.... Oh-boy- This one is Mental as much as Physical. I was at 90 at 15Min, You just have to keep "pushing thru it"

Sunday: Stacked a bunch of Firewood, jumped in the pool between wheel-barrel loads, sat for a few and enjoyed a few Capt. & Cokes. It was a good strategy since I didn't have either of my sons around to assist..:(

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Patrick, 100 burpee pull-ups...uh though...
Tim, i do somewhat regularly KB floor presses, i think it's underrated exercise, very good, even not easy to do with kettlebells.

Thu 27 July
Only some Db curls and
Pushups at home, 5 rounds then out with our boat for the day..

Fri 28July
Kb swing:
8kg Kb : 10,20reps

Kb swing 15reps/16 kg Kb (1pood)-> Lying leg raise or situps 5reps
10rounds

Sun 30 July

Lying ring pullups -> Pushups
12,12,12reps -> 10,10,10reps
Pullups 5.5reps
Kb Squat HighPull
10/16kg Kb, 10/24kg (1,5pood)
Then EMOM
Kb SquatHighPull -> Pullup (underhand grip)
5/32kg (2pood) -> 2/8kg (ca 18lbs) xtra weight
5/32 kg ->2/8kg
5/32kg ->2/8kg
5/32kg ->2/8kg
5/32kg ->2/8kg
Then dropped the pullups out and did only those Kb SqHp for 10more minutes
Standing pullover with Kb
10,10,10/ 8kg Kb

Mon 31 July:

Bicykle to the gym

Assault Bike - 5min
Stiff leg/romanian Deads
10/60kg
Rope pushdowns 5/15kg, 5/30kg x2
Stiffleg/Romanian deads -> Dips
5,5/100kg (220lbs) -> 5,5reps
Then
21-15-9 of Stiffleg/romanian deadlifts with 100kg and Dips:
10:13min

C2row
5000m - 23:58min

Some streching and biked home.

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Great stuff guys!! Patrick, YAY! BURPEES!!! :rofl: Awesome job on GI Jane!!

[B]WU:[/B]
800m run
10 10 SUs with a DU attempt (Got 6)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
1, 2, 3, 4, 5, 6 pull ups with a 30 sec rest between
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-5-5-5-5 Front Squats

95#(5)- 115#(5)-135#(5)-185#(5)-195#(5)

[I]The last set was tough. I wanted to do at least body weight, but I was running out of time.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
1.5 Pood KBS
1.5 Pood Goblet Squat
Back Squat:
5 @ 195#
5 @ 230#
16 @ 260#
3x10 @ 150#

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Bill- I knew you'd love the Burpees.....

7.31.2017 Monday
Run 400M

7 x 3 Back Squat Went lite: 2@95, 2@105, 2@115, 1@125

3 Back Squat
On the 2:00 Min
X 7 Sets

WOD:
"Helen"
3 Rounds:
400m Run
21 KettleBell Swings (53/35#)
12 Pull-Ups

13:26 I was able to RX this one.... almost talked myself out of that. Went well.

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Patrick, :D!! Nice job on Helen!! Congrats on doing it Rx!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7)
10 leg swings on each leg in both directions
10 Air squats
5 Cossack Squats on each leg
10 Push Ups
1, 2, 3, 4, 5 Pull ups with a 30 sec rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm Up

[B]WOD:[/B]
Snatch 1-1-1-1-1-1-1
45#(3)-65#(2)-75#(1)-85#(1)-90#(1)-95#(1)-100#(1)-105#(1)-110#(1)-115#(1)-120#(f)-100#(1)

[I]I tried to follow the suggestions on the Main site for this one, focusing on form and bringing the bar to full extension before jumping underneath. I wish I could've gotten 120#.[/I]

[B]Evening:[/B]
1 mi Dogwalk

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Bill- Way to go slow on the Snatch lift. My favorite lift, and in my opinion the tuffest. Good Work.
So every day in July was 96F or above, 1st time this has happened here in the Sacramento, CA area. 31 days 90F+ days. Plenty of 100F+ days too!!! Looks like we are in another 5+ day of 100F + days. We've had 22 so far this year. Record is 44 days in 1987 when I first moved here as a young 23 yr. old lad...:rofl:

8.01.2017 Tuesday
WU: 2Min Dyno-Glyde Bike then 3 rounds
5 K2E
10 Pass-thrus
10 Push-ups
15 Airsquats

1 x 3 Push Press 75,85,95,115 1@135lb

Score Type:: Total Weight
Build to a heavy 3rep
*From Floor*

WOD:
3 Rounds:
30 Push Press (95/65#) 65 for 1 set, 45 for the last 2 sets
30 WallBalls (20/14#) Did Sit-ups instead

14:28

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Patrick-It was really hot in Vegas when we went earlier this summer. Must be a really hot summer out west this year.

Jan-I like floor presses a lot. They work well when my shoulder is acting cranky.

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Kettlebell Swings x 25-20-15-10-5/35-45-53-71-88#
60 seconds rest
Sloper Campus x 2
60 seconds rest
TGUs x 2 reps each arm 35, 45, 53, 62, 71#
60 seconds rest

The Original Deep 6 Plan 35# KB
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds

20 band pull aparts
Floor Rolls (Down and Back) These made me quite nauseated.
30 second hang on pull up bar
5 rounds on the 2 minutes

I watched a really good documentary on Ido Portal last night. I recommend it.
It's called "Ido Portal-Just Move." I found it on the LondonReal website. There is profanity.

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Thu 3 Aug:

There is new "running stairs" built close to us.
Outside training with almos hole family...
I did:
Kb swings 15 reps -> walk up the stairs, some 140 steps
When up, 7pullups (underhand grip)
Then slowly downstairs and again...

First Kb swing with 16kg, then with 24kg kb
4rounds and one xtra 7pullups..
Really nice to workout outside.

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Nice Patrick!! Heard you guys are hotter than Phoenix! :yikes:
Jan, working out doors is awesome!
Tim, Thanks for the suggestion! I'm gonna check it out!

[B]WU:[/B]
10 Leg swings on each leg in both directions
10 Air Squats
10 Burpees (Yay! Burpees!!)
1, 2, 3, 4, 5, 6 Pull ups

[B]WOD:[/B]
3 RFT:
200m Farmers carry with 30# DBs
20 Deficit Push Ups
10 30# Push Presses

11:19

[I]The farmer's Carry was tougher than I thought it would be![/I]

[B]Evening:[/B]
1 mi dogwalk

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Yesterday
Bouldered at Rock Mill. Did two new blues and one orange. Worked on a white. Close. Maybe tomorrow.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 53, 62, 71, 71, 88#
30-60 seconds rest
Push-ups x 10 reps (0, 10, 15, 20, 25# added)
30-60 seconds rest
Inverted Row x 10 reps
30 -60 seconds rest

B.
15 min EMOM 35 pound KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats

20 band Pull Aparts
20 Flexbar
Walk on parallettes and 2x4
5 rounds on the 2 minutes

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Yes, it has been Hot here, finally a "normal" summer, but no Bill, not like Phoenix. Been there many times. Phoenix is like putting your face right in front of a Hair blow dryer. Crazy Hot there!!

8.03.2017
WU: Dyno-Bike 2min then
10 Push-ups
15 Air-Squats

4 x 3 Bench Press and Sled Push

4 heavy sets of 3 Bench Press all sets @ 115lb
1 heavy sled push after each set Did 10-15 Situps instead.

WOD:
1 lap farmers carry 55/35 each hand
3 rounds of cindy
20 med ball over the shoulder 90/40
3 rounds of cindy
20 med ball over the shoulder
3 rounds of cindy
1 Lap Farmers carry

19:14. Used 53lb KB for farmers carry, Tough! 40-50 ball for OV Shoulder. 90lbs might do me in.......:ranting2:

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Great stuff Tim and Patrick! I've been wanting to try to incorporate face pulls an pull aparts in my warm ups. Patrick, Phoenix may be hot, but it's a dry heat!! :rofl:

[B]WU:[/B]
400m run
5 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 air squats
10 Push ups
1,2,3,4 ring pull ups
10 Burpees (Yay! Burpees!!)
Burgener warm up

[B]WOD:[/B]
Amanda (scaled)
9-7-5
Pull ups
Dips
95# snatch

7:09

[B]Evening:[/B]
1 mi dogwalk

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Camping with little or no internet. Today is the first day we've had enough signal to open the webpage.

7/29 KB C&P. 35# X5X(1-4). 100 reps. Walking lunges BW, 20, 30 X20 yards

7/31 Bike ride Lake San Cristobal. 16.3 miles; 941’ climbing.

8/1 KB C&P 35# X5X(1-3) 60 reps; KB snatch 35# X6:00 70 reps

8/2 Hike Williams Creek Trail. 4.34 miles; 1050’ elevation gain; max elevation 10,500’. KB swings 35# X2:00 (70 reps)

8/3 Mountain bike on Spring Creek Pass. 4.2 miles. Got weathered out (rain, hail, lightning and near freezing temps). 583’ climbing. Max elevation 11,203’

8/4 Dirt bike ride. Explore 788 and 790. 90 miles ride.

8/5 Hike the Rough Creek Trail. 6.4 miles, 1119’ climbing; max elevation 10145’

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WOW Alden! That's what I call a camping trip!! Nice work!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Deadlift:
5 @ 235#
5 @ 265#
7 @ 300 #

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I agree with Bill that's a heck of a camping trip. Sounds like a lot of fun.

Yesterday
Bouldered at Rock Mill. Finished the white I was working on on Thursday. First go. Sent a couple of orange problems as well. Fun day bouldering with Jeff and Brad.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 5 reps 135, 155, 175, 185, 205#
60 seconds rest
SeeSaw Kettlebell Press x 5 each arm 35# KBs
60 seconds rest
Double Unders x 25 reps
60 seconds rest

8 double cleans 35# KBs
5 front squats
3 push ups
2 renegade rows
1 minute plank
3 rounds
8:05

1 strict muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds

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wow you guys have been killing it better than ever

what a great 10 days

left saturday morning after getting the "balance" right on the '66 toddler trailer and '67 newport. who knew changing the balance point would have created the problems it did. had to leave the mountain bikes and cruiser bikes behind.

5 days and 4 nights at a b.c. forest service camp site. no hydro, internet, cell phones, gas motors on the lake or atv's or dirt bikes on the trails around the lake. it was about an hour and a half walk around the lake which we did both before breakfast and after dinner. it was in the mid to high thirty's each day so they were spent floating in rafts on the water.

the smoke from the fires up north were so bad on our way to our second stop we went through a town that you could see about 100 feet or so. weird place to be and see first hand.

4 days in sicamouse which is a town of 3,200 in the winter and 32,000 mid summer. everybody seems to have a bigger and better truck towing an equally bigger and better boat. we were asked to put the newport into the saturday parade so there was that.

tonight at the gym...just getting back into it

2000 m. sled drag 45lb

3 x 9 95 steel 65lbs chain bench press

200 large green band high bar good mornings

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Sat 4 Aug:

Standing "rear delt" side lateral -> one arm Kb press
6kg db's. 20,20reps -> 8kg Kb: 5,5reps
12kg db's: 20,20,20 -> 16kg Kb 5,5, 24kg kb 5reps.

Kb floor press
20/12kg, 15/24kg 32kg:10,10,10reps

Mon 7 Aug:

Played some sort of hide and seen with kids on our yard...
I don't know the english word for it. Someone kicks the ball, he/she who search for first goes after the ball and the others go and hide somewhere, when "the searcher" has come with the ball to "home spot" (we usually) count to 20 and then he/she starts to look/search for the others. When you see someone you run to the ball and touch it and shout for example : -Dad's found. If someone gets to the ball before the person who is searching, he/she kicks the ball and everyone who has been found gets free and can go hide again. Otherwise that person who has been seen first is the "searcher" next round...
What do you call it in english??

After that i skipped the gym and did go for a bicykle-ride, about 55min, then when back home 55 knees to shoulders: 10,12,13,9,5,6reps.

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Jan-Sounds like a fun game:)
Cliff-Sounds relaxing!

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 53, 71#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

Four sets of:
Alternating Reverse Lunges x 5 each leg 35, 35, 45, 45#
Rest 45 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 45 seconds
Inverted Rows x 10 reps
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-15 min EMOM

100 Band Pull-Aparts + Mobility Work

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2 problems
12 push ups
10 second 2-finger hang
10 band pull aparts
Flexbar wrist extensions
5 rounds

Steve Maisch Training
Hangboard Strength
Workout 3
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
10, 10, 10, 10, 10, 10
Pinch-RPTC 0#
10, 10, 10, 10, 10, 10

Worked in 5 sets of 20 glute bridges, 5 sets of 12 push ups, and 5 sets of 20 band pull aparts.
Couch stretch

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8.08.2017 Tuesday

WU: Run 400M then 2 Rounds
10 Pushups
10 PVC Pass-thru's
10 Lunges w/35lb plate over-head
10 air-squats

On the 2:00 Min for 20 Minutes 75-85LB for me
2 Front Squats
4 Lunges
1 Push-press

WOD:
4 Rounds:
2min. Clock:
30 Double Unders / 60 SU
2 Rope Climbs
Max Rep Front Squats (135/95#) 85lb for me
rest 2min. b/t rounds

I got 26 Front Sq. did 7 of 8 of the rope-climbs. I use my arms too much, need to work on my footwork on Rope-Climb.

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15 Kettlebell swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Windmils 20, 20, 35
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 185, 195, 205, 215, 225#
60 seconds
KB Floor Press x 5 reps 35, 45, 45, 53, 53#
60 seconds
Campus Board (sloper) x 2 laps
60 seconds

10 minute EMOM
2-1-3 kettlebell armor building complex 45# KBs
2 double cleans
1 double press
3 front squats
I used 44s for the first 5 rounds and 35s for the last 5 rounds. Press was getting hard. Left arm is weaker than right. I'm working on it.

1 strict ring muscle up
20 band pull aparts
30 seconds deep squat hold
5 rounds on the 2 minutes.

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jan.....sounds like something we played when I was a kid....we were to poor to have a ball though so we used a can and called it "kick the can" :rofl: sorry could not resist that one :D


last night....still super smoky and hot here

1" above chest pin press 250 5 lb pr:pepper:

4 board bench press 6-6-6-6 135-185-205-225

4 x 10 10 kg rope pushdown

200 red band lying on bench pull aparts

100 red band face pulls

off to the interior tomorrow for a "pirate convention" 3 days of sailing on lake Okanogan with some good buddies. one of whom is SAILOR JERRY

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[QUOTE=Cliff Miller;1269312]jan.....sounds like something we played when I was a kid....we were to poor to have a ball though so we used a can and called it "kick the can" :rofl: sorry could not resist that one :D [/QUOTE]

:) no problem..fun. Actually, when i was a kis we called it 'ten sticks on the plank' We had a plank of wood something under it on the middle so it was like a swing, then the 10sticks to the other end and someone kicked the plank so the stics flew. Then you had to pick the stick's up and after that you started to seek the others..So we were not much richer here in Finland :)
Enjoy the sailing.

Thu 10 Aug:

Bike 10min
Band apart - 25,25reps

Alt Db snatch -> Sledge push ca 40m (ca 130ft)
10/15kg -> 40kg sledge
10/20kg -> 40kg sledge
10/25kg -> 40kg sledge
10/30kg -> 40kg sledge

Ski Erg

500m - 2:30
500m - 2:26

Assault Bike 5min

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5 rounds
20 Kettlebell Swings
2 TGUs (1 each arm)
35, 44, 53, 62, 71#

Shoulder Circuit
Cuban press variation x 10 2.5#
Overhead press + windmill x 10 20#
Shoulder taps x 10
3 rounds

10 minute Rice Bucket Routine

Various Exercises
Squat Holds
Handstands (against wall)
Mobility Work

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Sat 12 Aug:

Bike 10min

Green rubberband assisted pullups
10,10reps
Pushups 5,5reps
C2row
5min 1170m

Then a "fit test":
C2row-500m
40 air squats
30sit ups
20push ups
10pull ups (underhand hrip)
- 6:36min

5min Assault bike for cooldown.

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Good work Fellas!! Keep it up.

8.11.2017 Friday
WU: RUN 400M then
5 pull-up
10 Push-ups
15 Air-squats.... imagen that

1 x 1 1 Rep Max Split Jerk Hit 155lb a PR by 15lb. I thought my best was 165lb, bit turns out it was only 140lb.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

WOD:
Cindy
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Only got 11 + 20, looking at my log my best CINDY prior was 12+9. Felt like I lost count today... but hey sticking to the score.

8.12.2017 Saturday
WU: RUN 400M

20Min. work to heavy Clean & Jerk. I got to 135lb.

WOD: Partner WOD
Run 400M
50 DEADLIFTS
Run 400M
50 Cleans
Run 400M
50 Push-Press
14:49 for us.

then sets of 10:
50 Sit-ups
30 strict Push-ups

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Yesterday
Bouldered at Rock Mill with a good group. Lots of good problems.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Single-Leg Kettlebell Romanian Deadlift x 5 reps each leg-20, 35, 35, 44, 44# KB in each hand.
Rest 45 seconds
Kettlebell Press x 5 reps 35# KBs
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
25 Double Unders
10 Push-Ups
20 Kettlebell Swings 44#
8:35

1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
30-60 second deep squat hold
5 rounds

Finished with handstands against wall and additional mobility work.