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2/6
Warmup: Row 800m; hip, SI joint, shoulder and t-spine mobility
Workout: Dumbbell bear complex (20# DB)
Every minute on the minute, do:
5 DB deadlifts
5 hang power DB cleans
5 DB thrusters
15:00

Next time I'll go heavier; even in the last sets, I was able to rest for about 15 seconds before starting the next set. Legs are definitely protesting the workout. I found some muscles that deadlifts and skiing don't apparently hit. ;)

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Hi gang. Missed a week or two due to illness. Had to miss a powerlifting competition also. Yesterday was the first day back and it was hard:

Back Squat:
3X5 255,285,305 (form sucked, need to keep chest up)
4X 10' lunge w. 45# plates
3X5 Back squat @ 225 w. chains for speed.(better form)
4X10 back ext/sit up on GHD.

Bench day:
3X5 185, 205, 225 (8R)
3X5 225 bent rows
3X5 185 w. chains for speed.
4X5 Dips w. weighted vest.

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Wednesday February 6, 2013

Rest Day, right up until I slipped on the ice, fell, aggravated my Achilles, and bent my prosthetic in a direction it isn't designed to bend. Damn...

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Thursday February 7, 2013

Unlimited time to find 1RM bench press (b/c you can lie down and don't need your achilles or hip to do this exercise...)

260 (then I chickened out and didn't try 265)

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2/7
am Partner WOD with Kevin D
150 pushups
113 snatch @ 75#
75 BJ @ 20"

pm WOD
8:00 EMOM
6 hang clean @ 115#
2 Burpees
6 pushup
rest 2:00
10:00 AMRAP
6 WB 10' @ 20#
2 burpee
6 ring row

m/58/180

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02.07.13

Got a workout in after getting up at 5, driving three hours to work in Indy most of the day,then driving back (before going to my kid's school play).

WARMUP
20 pushups
20 PVC rollovers

PTP/BENCH PRESS
3x215
5x195

(Just tired and not able to power through to 5 on the first set)

Janda crunches and situps w/ 5 lb. plate extended overhead
Uphill Sprints
4x:30 (8MPH at 10 degrees)

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JJ - making your kids' plays after a hard day working is almost a WOD in itself!!

[B]5 Feb:
WU:[/B]
400mrun
Tried to get 100 SUs [I](Couldn't get 'em!! :mad: Even after 3 or 4 tries!![/I]

[B]WOD:[/B]

A. Back squat 3, 1, 3, 1; rest 2 min 205, 225, 225, 225
B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min 45, 65, 75, 85, 85

[B]7 Feb:
WU:[/B]
.5555556mi run
100 SUs
10 DU Attempts

[B]WOD:[/B]
A. Deadlift 3, 3, 3; rest 2 min 315, 315, 295
B. Power clean 3, 2, 1; rest 2 min 135, 145, 155
C. Squat clean off blocks 2 reps x10 sets 85, 85, 85, 85, 85, 85, 85, 85, 85, 85

[B][8 Feb:
WU:][/B]
400m run
2 rounds:
10 Burpees (Yay! Burpees!!)
25 DUs (3 SUs/1 DU Attempt)/75 SUs 2nd Round
10 Air Squats

[B]WOD:[/B]
A. Push press 5, 5; rest 2 min 135, 115, 115, 115, 115, 115
B. Push jerk 3, 3; rest 2 min 135, 135, 135
C. Split jerk 2, 2; rest 2 min 155(1), 135, 135
D. AMRAP hspu in 5 min [I]Practiced HS holds since my shoulder is a little jacked up.[/I]
+
For time:
200 double unders
40 burpees (Yay! Burpees!!)
600 meter row

Scaled to 600 Single Unders

10:05

[I]1st one in the 1200 class to finish the timed portion of the WOD! At least I have SUs down. I tried to be consistent on the Burpees (Yay! Burpees!!) The run was tough, there was only one who started the run as I was finishing. It did feel good for the ego. :D [/I]

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2/8 AM
WU 3 rounds
:45 jumprope
10 KB swing @ 55
5 pullup
Bear crawl 30'
close grip bench 55331
wieghted pullups 3x3
15:00 AMRAP
15 KB swings @ 55
45 jumprope
10 ring dip
5 ball slams

2/8 PM
4X3:00 rest :90 between rounds
4 KB squat clean @ 35# each
4 24" box jump
WOD 2
3 thrusters@95
3 T2B
3 box jump @ 24"
4 rounds 9 thrusters

2/9
2 rounds
300 single unders
50 shoulder to overhead
25 toes to ring

was a very tuff 2 rounds for myself

m/58/180

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02.09.13


WARMUP
Ring Rows
53 lb. k-bell swings

PTP/DEAD LIFT
5x275
5x245

15 Ring Rows
20 Lunges
Uphill Sprints
3x:25 (8.5MPH @ 10 degrees)

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2-7-13 Thursday
W/U dislocates, dips, push-ups, ring concentric lowers, squats to target, pvc good mornings, SSROM, 45# presses...

2-8-13 Friday
12 minute team WOD
Rotate each minute: one person holds plank position, the next person does knees to elbows on their back holding the 3rd persons ankles. Two work while one rests.

2-9-13 Saturday
W/U Pvc-gm, SSROM, trunk twisters, bench push-ups, squats with 40# and 100 sand bags.

Squats 3-3-3-3-3
155-175-195-215-255

Buy out: jump rope, double under practice. Awesome motivation: listening to my son practicing with his band: Zep, Warren Zevon, Tom Petty and a couple originals.