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Cliff - Awesome Rowing PR!!

[B]WU:[/B]
400m Run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 push Ups
10 Bar Taps
5, 4, 3, 2, 2 Pull Ups
10 GHD sit ups
10 Hollow rocks
10 45# Presses
10 45# OHS
Berguner Warm Up

[B]WOD:[/B]
Establish 1 RM Snatch

3 RFT
5 Snatch (#135\95)
15 Kb Swing 1.5\1 pood
20 Toes to Bar

Only got 95#, though I got a 115# on top of my head. My shoulder was talking to me.

On the Metcon, I scaled to 95# power snatches.

12:06

[I]I took my time on this one, trying to just keep moving. I did the snatches basically one at a time. I was able to do the KBSs straight through for the 1st two rounds. I broke the TTBs into subsets of 3 to 5 reps. I ended up with the 2nd fastest time on the board. :D[/I]

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@Cliff, that is really moving right along! Nice PR!!!

Thursday October 23, 2014

Rest Day (rest is training)


Friday October 24, 2014

Snatch Practice
5x45#
5x75#
5x105#
1x135
1x140
1x145
1x150
1x155 (miss)
1x155 (hit), have been struggling a little with the snatch in the past few weeks, am maxing out around 155 instead of 175.

20 walking lunges with 11# bar overhead

strict press, 10x45#
50 single unders
strict press, 5x75#
50 single unders
strict press, 5x105#
48 unbroken double unders (this made my head spin and I had to sit down for 10 minutes)
strict press, 1x115, 1x120, 1x125, 1x130, 1x135, 1x140

Then walked two miles carrying five weighted clubs, 2 over par from the senior tees

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Friday 10/24/14

With a continuously running clock complete 5 power clean and press every minute.

From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.

Got through the first 10 minutes easily. 115 lbs just didn't feel doable for sets of five. Did five singles with good form.

Subbed clean and press for thrusters. My knees just don't go there anymore.

Cliff, congrats on the pr. That's moving.

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@Bill, nice job subbing out the thrusters, wisdom trumps Rx.

Saturday October 25, 2014

5 TGUs on each side
3x10, 2x15

OHS
5x11#
5x45#
10x45#
5x65#
4x95# (failed on #5)
7x75#
8x75#

Metcon
10 rounds of:
10 box ups (24" box)
5 deadlifts (135#)
my back cramped so I stopped after 5 rounds.
"Life to WOD another day..."

Going to walk around the farm a few times this afternoon in the windy autumn sunshine.

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Saturday October 25, 2014

PM Session
A nice walk around part of the farm carrying a five pound plate in one hand. I'm very happy I went with the 5 pound plate instead of the 10# kettlebell...
[url]http://www.mapmyrun.com/workout/776234733[/url]


Compare to the last time I was in walking shape: (in peru)
[url]http://www.mapmyrun.com/routes/view/390886800[/url]

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Sunday October 26, 2014

Bench Press
5 45#
5 65#
5 95#
5 115#
5 135#
5 145#
3 155#
1 165#
1 175#
15x 155 (to failure)

Metcon
10 burpee buy in
25 kbs 15#
3 jumping pull ups
5 rounds
10 burpees buy out
10:20 (first time I've gone that long without sitting down in a long time)

50 single unders
25 unbroken dubs
10 unbroken dubs

Will get in some walking in the beautiful fall sunshine this afternoon.

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Sunday 10/26/14

A1. Row – 5×60 seconds REALLY easy pace, no rest before A2
A2. Pushups – 5×10, rest 2 minutes before returning to A1

B.On the minute x10
Odd minutes – Row 15 seconds ALL OUT
Even minutes – x 10 Kettlebell swings 45lbs

+

1 set for time – 100% tough effort here
250m Row
15 Kettlebell swings, Russian 45 lbs
25 Burpees, full extension/overhead clap standard
15 Kettlebell swings, Russian 45 lbs
250m Row

Time 6:31

Burpees were the limiting factor. Did them in sets of 5 with short rests.

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thanks guys....and great work as aways for you all.....

you know you had a great weekend when you are sore and looking forward to going back to work monday morning

friday nite


for time:
30 Sumo Deadlifts (250) 2:13
time cap: 12min.

AMRAP in 10min. of:
10 Cal. Airdyne
15 Russian KB Swings (20)
20 Walking Lunges

250 reps.....my love with the airdyne continues.....:D

saturday morning


Multi Grip (W): 3-3-3+ 150,170,190

(2 Board Bench: 6-6-6 135,165,185lbs


DB Bench: 2x15 35, 45

DB Tri Ext.: 10-10-10 10,12,15 lbs

Seated MAG Grip Row: 8-8-8 (M) 90lbs

DB Flat Bench Row: 10-10-10 15, 20, 25lb
*rotate palm to 45 degrees


Chest Supported Front Raise: 3x12 (DBs) 12lb dbell
*use T bar

Ski Erg Band Pulls: 8min.
275 reps

dog walk, life chores......had friends over for dinner.....bobby flay's shrimp and grits and my grandmothers key lime pie.....to many tequilla's

sunday

2 hour dog walk and 9 holes of golf

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@Bill, I know no-one has ever said this before, but burpees suck....

Monday October 27, 2014

Worked with my coach to find appropriate opening weights for the American Championships coming up on Saturday November 1st.

Hit 78kg in the snatch, and just missed at 80 and 81kg, so I am going to open at 70-72 depending on how 65 feels in the warmup. Hit 105 in the c&j and missed badly at 110 (PR is 113). Will start at 100-102 depending on how 90 feels in the warmup.

I feel a LOT better about the upcoming comp now that I've hit some decent numbers in a simulated comp like today. The key will be to do the best I can and not worry too much about what anyone else is doing while still being aware of what they are doing in case I need to up a lift by 1kg to win...

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Nice WODs guys!!

[QUOTE]dog walk, life chores......had friends over for dinner.....bobby flay's shrimp and grits and my grandmothers key lime pie.....to many tequilla's
... 2 hour dog walk and 9 holes of golf[/QUOTE] That's why we do this, Cliff!!:D

Good Luck JT!!

Bill, YAY! BURPEES!! ;) (nice job!)

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
20 sec fingertip plank hold
10 Bar tip
10 Hollow rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Angie

100 Pull Ups
100 Push Ups
100 AbMat sit ups
100 Air Squats

23:47

[I]The pull ups took me about 12 min, slower than I hoped. My push ups were slow too. I ended up doing this 2:12 slower than my last attempt on 12 Oct 12. Though I was in the middle of the times on the board. I could feel it at the end of the WOD![/I]