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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