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yesterday

big day at work.....built new pallet racking and filled said racking.....lots of up and down and picking up steel beams....felt good to be able to keep up with the 20somethings that were trying to woop me :D

then at the gym.....

1 rp box jump 38" pr by 3/4" of and inch...:pepper: had my feet a couple of times on 38 3/4" but just could not hang on....next time

speed squats 10 x 1 otm 210 lbs plus green bands

bulgarian split squat 4 x 6 12 kg kb per side

concentric good am's 8-8-8 95-115-125

double kb swing 3 x 20 12kg kb.....i was spanked by this time

hung out on front deck in the last of the day's sun with a couple wobbly pops

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June 3, 2016 Friday
Bill nice work on Murph- I have yet to get to that one as the INDY 500 keeps getting in the way. :D Cliff- those 20-Somethings got nothing on you!!!
INDY was a Blast!!! Good Racing,

WU:
Run 400M 3Rounds
20 Sit-ups
10 Wall-pushups
10 Air-Squats

Strength
Back Squat
3 @ 70%
3 @ 80%
Max Reps @ 90%
5@115, 5@135, 3@165, 2@185

1. Conditioning
For time:
18-15-12 of:
Calorie Row
Squat Clean, 65
Directly into…

18-15-12 of:
K2E
Back-rack Lunges, 95/65

17:55 Nice to be back at it!!!

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thanks patrick....i feel it is important that me as a manger to lead from the front and if that means busting my a$$ to keep up with the 20somethings so be it!! i like to think they work harder because of them wanting to be better than me.

yesterday....dog walk in the morning at low tide on one of the river/beaches.....saw 2 black bears swim across the river.....major highlight to start the day.....then a cruiser bike ride around the stanley park sea wall, lunch at one of vancouvers best sea food houses [url]www.joefortes.ca/[/url] (wfs), up the gondola [url]www.seatoskygondola.com/[/url] (wfs) for a couple beers to end the afternoon and then to the casino to watch the ufc fights....just a great relax kind of day

this morning at the gym

speed bench

bench press camber bar 3-3-(5) 140-160-185

incline dbell press 8-8-8-8 30-35-40-45

ez bar skull crusher 10-10-10-10 30-40-45-50

rope push down 3 x 30 12kg

decline row 3 x 10 45lb dbell

seated mag row 10-10-10 90-100-110

xbody hammer curls 20-20 25-30lb

have a great afternoon all.

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Awesome stuff guys!!

[B]WU:[/B]
1 mi dog walk
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Shoulder Press:
5 @ 90#
5 @ 105#
6 @ 120#
5x10 @ 70#

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[B]WU:[/B]
1 mi run
6x10 SUs+1 DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullup modifications
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Min EMOM:
3 185# Bench Press

[I]Wasn't able to do 3 in the last min.[/I]

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

Back Squat:
3 @ 205#
3 @ 235#
15 @ 265#
5x10 @ 145#

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nice work bill

today in the 34 degree celcius heat....

3 x 10 russian kb swing 16kg

4 x 5 12' 20lb wall ball

axel bar back squat 1 rm. 344lbs

stone lifts 5 to 42" bar 145-163-180-187-195

dimmel deads 2 x20 135 lbs

reverse plank 6 x 30 sec

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6/06/2016
We had a few days of over 100F here, now cooling off to the mid 80's.......

WU:
2 rounds
Bear Crawl chasing the medicine across the gym then 30 cradle-rocks
10 PVC pass-thrus
various stretching.....

Front Squat.
2@115, 2@135, 2@145, 1@ 155

WOD:
5 Rounds
20 Ring-Rows
15 Burpees
Run 1 Lap 200M

17:54 This was a good cardio round..... 75 Burpees for Bill!!!

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[QUOTE=Patrick Tonge;1263179]6/06/2016.... 75 Burpees for Bill!!![/QUOTE]
YAY! BURPEES!!! :rofl:
It's cooled down to the 70s (20s Cliff! ;)) making WODs easy!
Nice work guys!

[B]WU:[/B]
1 mi run
10X10 SUs + 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Pull Up progressions
10 Pull Ups
10 Burpees (Yay! Burpees!!)
Handstand work
5 Box Jumps

[B]WOD:[/B]
Deadlift form work

"Diane"
21-15-9
225# Deadlift
Belly to Wall HSPUs

7:55

[I]45 seconds faster than my last attempt about a year ago! And also much faster than my first Diane in 2010 (11:23)!:pepper:[/I]

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tonite....cooled down to mid 20's which is fine by me

nice work on the bear crawls patrick....i love those fun kind of warm ups

nice work on dianne bill....gotta love seeing progress eh?

cross body toe touches 2 x 20

2 x 5 /s one leg box jumps 12" box which was high enough for me :D

one leg kb dead lifts 3 x 20 20 kg kb

10 x 10 russian kb swings 32 kg

10 x ot2m 250 m. row.....great cardio work out....went over real good when i asked one of the coaches i was working out with if he broke 20 minutes on the work out....:rofl:

100/s 20kg kb obliques

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Great work Fellas!! Keep it up.

June 7, 2016 The Mrs. Birthday!!! Lucky to have her.

WU:
Run 400M
10 KB Swings
15 Cradle-rocks
10 pushups
10 air-squats
15 fluter-kicks - each leg
10 sit-ups
10 dips
10 ring-rows

Strength:

Deadlift and Bench Press

5 at 75%
3 at 85%
max reps at 95%

Conditioning:

"Black and Blue"

5 Rounds for Time:
10 Power Cleans (135/95) 85 for me
10 Burpees

9:07 - More Burpees and Cardio!!! :pepper: