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jt....know all to well from whence you come about the banded bamboo bench press....takes some getting used to eh?


Floor Press: 1RM (chain)135 w/2 5/8" chain

DB Bench: 12-10-8-2x6
25,30,35,40

DB Skull Crushers: 3x8
25lb

Supine Row: 12-10-8-6-4-2

Ext. Rot. Band Pulls: 3x20/s

6 rounds of:
8 Sinlge Arm Bent Row 30 lb dbell
30 Band Pull Aparts red band

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Good day. Only one other person in noon group today. After warm up and mobility, DL 5X5@80%. 225----355

15 minute AMRAP: 400 m. run and 25 wall balls.
3R+100 m. run.

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[B]WU:[/B]
400m Run
100+ SUs
10 Push Ups
10 Pull Ups
10 24" Box Jumps

3 DLs @ 135#
3 DLs @ 225#

[B]WOD:[/B]
7 Min AMRAP:
5 Sub 1:40/500m Row pulls
3 DLs @ 315#

3 rounds + 5 Pulls

[I]This looked like a good WOD on the main site. It was tough! I could not get the my row pace below 1:30, my fastest was 1:33. I couldn't hang on to the bar to do touch and goes. :shrug:[/I]

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Thursday February 20, 2014

Rest Day

(although my HR did max out during both the gold medal match in the bonspiel and for the final 5 minutes and the OT in the gold medal women's hockey game...)

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[B]WU:[/B]
400m run
100+ SUs
10 Push Ups
10 Pull Ups
Mobility work
Pistol practice
10 GHD Sit Ups
10 Abmat Sit Ups

[B]WOD:[/B]
For 20 Min EMOM:
Odd minutes, Burpees (Yay! Burpees!!)
Even minutes, Row for Cal

104 Burpees (Yay! Burpees!!), 88 Cal

[I]I tried to keep the Burpees (Yay! Burpees!!) at 15/min and the rows ~10 Cal/min. I ended up at 10-11 after the 8th round. Some how I missed a round! :shrug: Toughest thing I found was getting in and out of the rower. I would lose almost 30 sec. (Although that was somewhat of a rest! :D)[/I]

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Friday February 21, 2014

Oly practice:
snatch to 68kg. [url]http://www.coachseye.com/rYak[/url]
c&j to 102kg. [url]http://www.coachseye.com/GvTU[/url]

creeping closer to the 182kg I need to qualify for pan ams.
lower qualifying weights at < 105kg...

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yes, about that hockey. Went to my midday workout and asked everyone to not talk about the match. found out later at lunch that US has lost.

Warm up and dynamic stretching.

Strength 3rep max. front squat. 3X155, 2X 175 (f).

WOD: 4 minute Amrap: 15 thrusters @95, 15 C2B pull ups
Scale (used heavy band for C2B) 1R, 25. More difficulty than I thought it would be.

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Came down with bronchitis so missed some workouts. Still coughing a bit but energy level is back to normal.

2/19 Skiing at Keystone. 35k+' vertical; much of it in the trees and the back bowl off the Outback. We found lots of untracked and wonderful snow in there. :kicking0:

2/20 Skiing at Keystone. 19k+' vertical. Very cold and high winds. Due to the wind chill numbers, we were checking each other for frostbite after each couple of runs. The temps were so cold that the snow (in the trees) was sticky and slow. On the "groomed" runs, the snow was all blown off and the surface was firm and sticky. Even so, it was another great day skiing with a couple of buddies who approach it the gusto as me. :)

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correction - "who approach it with the same gusto as me."

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Week 3 Day 3 Smolov Jr squat cycle 210x8x4 Legs are feeling hosed. One more day and done.