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Awesome stuff guys!!
I was traveling last week to Birmingham AL via Huntsville..,

[B]8 Aug:[/B]
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-4-3-2-1 reps of:
Deadlift, 90 lbs
Hang Power Snatch, 90 lbs
Push Press, 90 lbs

2:07

[B]9 Aug:[/B]
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 rounds of:
15 Dumbbell Snatch (one arm - R)s, 35 lbs
15 Dumbbell Snatch (one arm - L)s, 35 lbs

12:56

[B]10 Aug:[/B]
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Dead lift 7-7-7-7-7-7-7
100#(7)-100#(7)-100#(7)-100#(7)-100#(7)-100#(7)-100#(7)

[B]14 Aug:
WU:[/B]
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm up

[B]WOD:[/B]
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 :
45 lbs, 45 lbs, 45 lbs, 65 lbs, 65 lbs, 75 lbs, 75 lbs, 85 lbs, 95 lbs, and 100 lbs
[B]Evening:[/B]
1 mi Dogwalk
Back Squat:
5 @ 195#
5 @ 230#
17 @ 260#
5x10 @ 150#

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10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Rear Foot Elevated Split Squat x 5 each leg 40, 70, 50, 50, 50# (70 was too heavy)
60 seconds rest
KB Floor Press x 10 - 35, 35, 44, 44, 44#
60 seconds rest
Ring Rows x 10
60 seconds rest

10 minute EMOM
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 double front squats
I alternated between 35# KBs and 44# KBs.

20 band pull aparts
15 second handstand hold on parallettes (against wall)
30 second deep squat hold
5 rounds

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survived the "pirate convention" over the weekend....hate to admit that perhaps I am getting older and can not go as hard as the 30 somethings...but I gave it my all :D was a great trip and some crazy wind....will go back next year for sure

last night at the gym

3 matt deficit deads 1 rm 325

timber lift 1 min cap....190 lbs plus the 420 lbs of the timber (only one end of the timber thing was off the ground) 9 reps

goblet squats 3 x 20 20 kg

100 large green band good mornings

1 hour dog walk

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Nice work Tim and Cliff!! Garrrrr!:D

[B]WU:[/B]
1 mi run
5 10 SUs with a DU attempt (got the 1st one)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5, 6 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
25 Push Presses @ 95#
50 cal row
300 SUs

10:25

[B]Evening: [/B]
Dogwalk

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[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (Got 2)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Ring pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Pocket Nicole:
30 Pull Ups
400 m run

16:42

[I]I was hoping to get under 15 min. :shrug: However, I was able to get 10 in a row during the 1st set!![/I]

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

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10 Bulgarian Goat Bag Swings 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 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 205#
30 seconds
Campus Lap x 2 laps w/5#
30 seconds
Bottoms Up KB Press x 5 reps 20#
30 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.
I have been enjoying kettlebell complexes.

1 strict ring muscle up
20 band pull aparts
30 second deep squat hold
5 rounds

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Way to go on that KB Cyclone Tim!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 Air Squats
10 Push ups
1,2,3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back squat 3-3-3-3-3
135#(3)-225#(3)-275#(3)-295#(3)-305#(3)

[B]Evening:[/B]
1 mi Dogwalks
10 Pull Ups
10 1.5 pood KBS
DL:
5 @ 230#
5 @ 265#
8 @ 300# PR!!:pepper:
3x10 @ 175#
2x8 @ 175#

[I]I did a LOT of visualization to make the 8 @ 300#, which helped!![/I]

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Yes, it was a great camping trip! So much fun it should be illegal. ;)

8/6 Mtn bike Lake San Cristobal. 15.2 miles. 760' climbing.

8/7 Hike in Uncompahgre Wilderness. 8 miles. 2189’ climbing. Max elevation 10,334.

8/8 Mtn bike. Lake San Cristobal. 15.7 miles; 854’ climbing.

8/9 Dirt bike ride to Cinnamon Pass. 50 miles. 12,600’ max elevation. On the way back down, Jan got a flat and we could not get the front wheel off so she had to ride the flat (with the tire zip-tied to the rim) 23 miles down the mountain.

8/10 Hike in Hartman Rocks recreation area. 2.6 miles. Rocky Ridge trail. This was a life maintenance day. We had to go buy a new motorcycle tire and tube. :rofl:

8/11 Dirt bike ride. 90 miles exploring Alpine Plateau on forest service and off highway vehicle (OHV) roads.

8/12 Hike. Waterdog Lake trail. 9.3 miles; 2700’+ of climbing; 2500’ in the first 4.5 miles. Max elevation 11,100'.

8/13 Rest/ travel day

8/14 Mountain bike. Turquoise Lake trail. 15.4 miles with lots of rocks and plenty of "hike a bike." 1450’ climbing. Max elevation 10,240’

8/15 Easy day. Mountain bike part of Mineral Belt trail. 5.5 miles; 360’ of climbing. Max elevation 10,682’

8/16 Climb Mt. Elbert (highest mountain in CO). 11 miles, 4500+’ of climbing. Max elevation 14,440’

8/17 Rest/ travel day

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Bill-Nice job on the PR. 8 reps at 300 is legit!
Alden-Sounds like quite an adventure. Time in the mountains is always time well spent. (especially if you're from Ohio)

Warm up
Air Dyne
Push ups
Double Unders
Pull-ups
Kettlebell Swings
Goblet Squats
A few reps of each

30 minute EMOM
Air-Dyne x 30 seconds
Push-ups x 15 reps
Double Unders x 25 reps
Pull-ups x 5 reps
Kettlebell Swings x 15 reps 53#
Goblet Squats x 10 reps 53#
5 rounds

Cool Down
45 seconds deep squat hold
20 seconds handstand hold
15 externally rotated band pull aparts
Various Mobility exercises
3 rounds

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Yesterday
Bouldered at Rock Mill. Fun.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 2 reps 205#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 20 seconds
Push-Ups x 15 reps
Rest 2 minutes

B.
Seesaw KB Press x 1
KB Front Squat x 2
2 rounds EMOM for 10 minutes
35# KBs

C.
1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds

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Nice PR Bill!!

Mon 14 Aug

This years workout #100:

Lying "fingers to toes" abdominal
10,10reps
Then holding a 8kg kb in hands:
10,10,10reps
Ring rows:
10,10,13,13,13reps
Kb lying one arm french press
8kg (ca18lbs) Kb:
10,15,15,15,15,15reps

Tue 15 Aug:

10 sets of 10reps of Crunch doing
Some sort of mobilitywork in between
each set.
Hanging from bar:
5 x 30sec with 1min rest between sets.

Fri 18 Aug:

Band apart:
20,20,20 reps
Close grip bench, only barbell:
20,20,20reps
5 romanian dead's + 1snatch with
only barbell x2

Consept 2row
5min - 1065m

Romanian/stiff leg deads -> Db pullover and press
10/60kg -> 10/12,5kg Db's
5/100kg -> 5/17,5kg
5/120kg -> 5/20kg
5/130kg -> 5/22,5kg
5/140kg(308lbs) -> 5/25 kg (55lbs)
5/150kg -> 5/25kg
2/160kg -> 5/25kg
5/60kg
5/60kg

Pulley pushdown
10/30kg, 10/40kg x3
Lat pulldown
40kg: 10,10,10,10reps

Sun 20 Aug:

Assault Bike
10min
Green rubberband pullups
10,10reps
Db hammer curl -> C2row 500m
10/12,5kg -> 2:11min
10/20kg (ca45lbs) -> 2:04min
10/20kg -> 2:04min
10/20kg -> 2:03min
10/20kg -> 2:06min
10/20kg -> skierg 500m 2:24min

C2row 5min - 1097m

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8/19

WU: 1 mi dog walk; row 1 km
Workout:
KB C&P ladder 35# X5X(1-3) 60 reps
KB swings 35# X5:00 124 reps

8/20
Mountain bike ride. Cheyenne Mountain State Park. 7.5 mi; 850' climbing; 1:04

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Thanks Jan & Tim!!
Great stuff guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 7)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Headstand
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD [/B]
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups

6:05

[I]The squats weren't the best but this was a pretty good WOD. I left me sitting on a box breathing hard!![/I]

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Took last week off and drove with my son to Sioux City Iowa. Took us 2 days driving 13hrs. each day. He'll be attending a small university there, Briar Cliff U, on a partial Baseball scholarship.

8.21.2017 Solar Eclipse Day

WU: Run 400M then 4 rounds
5 pull-up
5 air-squats
5 push-up
5 sit-ups

1 x 1 Power Snatch 1 Rep Max Only work to 95lb, fail at 105lb. I like the true Snatch Squat better..........
Take 10 - 15 minutes to work up to today's heaviest Power Snatch

WOD:
"Tabata This!"

Tabata Row (Calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.*" add your 5 scores up together to post

I got 38: tuff one, been a while since I did this one. Funny how "body movements" can be such affective excercise!!!

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Nice WOD Patrick! Safe travels & best of luck to your son!

[B]21 Aug
Evening:[/B]
1 mi dogwalk

[B]22 Aug:
WU:[/B]
1 mi run
10 SUs with a DU attempt (Got 7 out of 11)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Headstand
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD: [/B]
5 rounds of:
Row, 500 m
15 Bench Press, 135 lbs

22:01

[I]This one was brutal, each round was around 4 min. I tried to be consistent on the rows, but they were taking longer than I'd wanted as I went on. I did the benches in a couple of subsets or maybe three. However, the last one was brutal! :yikes: but I pushed through. The good thing is my shoulder didn't hurt.!! :kicking0:[/I]

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Bill- Good work on yesterday's WOD!!

8.22.2017 Tuesday

WU: 3 rounds
Run 1 Lab
10 PVC Pass-thru's
10 Air-squats
10 Push-ups

With a partner: 5min. AMRAP:
Squat Clean & Jerk *You go, I go (1:1)* *Use 80% of your best single*
There were 3 of us in the group, I didn't count reps, but worked a 125lb, They got tuffer as I went.

WOD:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs) @65lb
10 Box Jumps (24″/20″) @24"
400 Meter Run

We got 9 +5, not bad, I completed 5 rounds on this one. Steady workout

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Patrick, Way to go on the AMRAP and C&J's!
[B]22 Aug:
Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 190#
5 @ 220#
11 @ 245#
5x10@ 145#

[B]23 Aug:
WU:[/B]
10 SUs with a DU attempt (Got 5 out of 10)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Headstand
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD: [/B]
Overhead Squat 5-5-5-5-5 :
45 lbs (5), 65 lbs (5), 75 lbs (5), 95 lbs (5), 115 lbs (5), and 135 lbs (5) [B][I]PR!! [/I][/B] :pepper:

[I]Used a knee sleeve and I dropped the last one, but I did get it up! :rofl:[/I]

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Way to go on the OVS Bill 135lb is a lot. I have yet to tackle anything more then about 95lb.

8.23.2017

WU: 6 rounds
Run 1 Lap
10 KB Swings @ 35lb

OTMx4
3 Power Cleans
OTMx4
2 Power Cleans
OTMx4
1 Power Cleans
Building to today's heaviest
95-125Lb for me on this one.

WOD:
4 rounds for time of:
7 Hang Power Cleans, 155/105 lbs / 95lb
50 Double Unders / 100 SU

5:49 Not too bad......

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10 Goblet Squats 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Split Squat x 5 reps 50#
Rest 30-60 seconds
Campus Board x 2 Laps +10#
Rest 30-60 seconds
Deadlift x 1 rep 205, 215, 225, 235, 245#
Rest 30-60 seconds

B.
Four rounds for time of:
25 Kettlebell Swings 53#
15 Push-Ups
6:59

1 strict ring muscle up
10 externally rotated band pull aparts
deep squat hold
5 rounds

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8.24.2017 Thursday

WU: Run 400M then 3 Rounds
:30 right side plank
:30 left side pland
15 air-squats

Take 3-4Min and work to heavy
DL
Front Sq
Shoulder to over-head

WOD: 25min time cap:
20 Deadlifts (275/185#) 145#
30 Front Squats (185/125#) 95#
40 Shoulder to Overhead (115/75#) 75#
50 Thrusters (45/35#) 35#
500m Row

24:29 for me. This one was very tuff :eek:, I was hurting at the end. But I did finish within the time cap.

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Nice Pr on OHS Bill!!
Patrick...driving 13hrs two days in a row is a hell of a workout :) quality time with your son, probably talking all kinds of stuff at a so long drive!!

Tue 22Aug:
Bike 10 min
some strech
C2row 5min 1098m
Low incline db press:
10 reps: 12,5kg x2 20kg,25kg,30kg,35kg 5/40kg, 20kg Db's
Pulldown:
15/50kg (110lbs) 10/70kg, 10/70kg, 10/50kg
Lying french press EZbar:
40kg (ca90lbs): 5,10,10reps
Dips:
30sec restperiod, adding two reps each set until can't get two more...
2,4,6,8,3reps

Fri 25Aug:
Bike 10min
Strech
Pullups (underhand grip)
8,7,7,7,7reps

Then 1minute on/1minute off, of C2rowing alterated with SkiErg each other time. This felt soo goood, loved this one!
C2r - 206m / SkiErg207m
C2r - 238m /SKiErg - 208m
C2r - 247m /SkiErg - 218m
C2r - 270m / SKiErg - 212m
C2r - 271m /SkiErg - 214m
C2r - 249m / SKiErg - 217m
C2r - 268m / SkiErg - 213m
C2r - 250m / SkiErg - 219m
C2r - 260m / SkiErg - 217m
C2r - 266m /SkiErg - 211m
C2r - 205m / SkiErg - 201m
C2r - 215m /SkiErg - 206m
So in a total of 12 minutes of C2rowing 2945m
and 12minutes of SkiErg 2543m
Some streching afterwards

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Yes Jan- I am very close with my Son, I miss him already!! :(

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Made it 5 days this week which is alot for this old body, need to get back to my 4 day per week schedule. Workouts have been tuff this week, my "lats" are felling it.

8.26.2017 Saturday

WU: run 400M then various warm-up activities as a group. Then we played some Wallball Volley Ball. FUN times.

WOD: 2 Man partner 25Min Cap
40 WB / 16lb for us.
30 Lunges
Run 1 Lap with WB One man runs.

6 + 28 Not bad, pushed thru the WB's.

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Yesterday
Participated in "Whipps Ledges Adopt-a-Crag" cleanup. Spent about 4 hours swinging a sledge hammer, picking up rocks, and cleaning trails. Afterwards Jeff and I went to Rock Mill and bouldered for a couple of hours. To say the least I was tired last night.

Today
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.
5 sets of:
kettlebell one-legged deadlift x 5 reps each leg 35, 44, 44, 53, 53#
30-60 seconds
KB Floor Press x 10 reps 35, 44, 44, 44, 44#
30-60 seconds
Double Unders x 25 reps
30-60 seconds

B.
10 rounds 44#
15 Kettlebell Swings
5 Goblet Squats
5 Push-ups
13:55

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Awesome WODs guys!!
[B]25 Aug:[/B]

Tabata Something Else :
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

312 reps

[B]28 Aug:
WU:[/B]
1 mi run
10 SUs with a DU attempt (Got 7 out of 11)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD: [/B]
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 20 in.
225-lb. cleans, 3 reps (did 135#)

6 rounds

[I]I had to keep moving on this one! The rest was moving between the box and the bar and vice versa. Got the 1 round done in under a minute. Unfortunately, I couldn't keep that pace up.[/I]

[B]Evening:[/B]
1 Mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 190#
5 @ 220#
12 @ 245#
5x3 @ 145#

[B]29 Aug:
WU:[/B]
1 mi run
10 SUs with a DU attempt (Got 7 out of 11)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 Pull-up (towel)s
75 Thrusters, 75 lbs
50 Ring Dips
15 Pull-up (towel)s
50 Overhead Squats, 75 lbs
75 Sit-ups
15 Pull-up (towel)s

18:11

[I]Got to the squats around 13 min. But my gut started cramping during the Sit-ups! Also, I heard my towel start to rip while doing the towel pull ups!! :yikes: :rofl:[/I]

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Bill-Stomach muscle cramps are terrible. You're going to feel that tomorrow! Great WODs.

10 Bulgarian Goat Bag Swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 2 reps 205#
30-60 seconds rest
TGUs x 2 each arm 35, 44, 53, 62, 71#
30-60 seconds rest
Handstand Hold x 30 seconds
30-60 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-10 min EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
20 Flexbar wrist extensions
5 rounds

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8.28.2017 Monday Having another round of HOT days here, Its been over 100F this weekend with a high of 109F Monday. We'll see how long this one lasts.:ranting2:

WU: Dyno-Bike 2Min then 2 Rounds
10 OHV Squats
10 Push-ups

OTM X 10 worked 115 to 175lb.
3 Deadlifts

WOD:
40 Back Squats (115/75#)
20 Burpee Box Over (24/20")
rest 1min.
20 Burpee Box Over (24/20")
40 Back Squats (115/75#)

14:19
scaled this to 75lb, the # of reps made my hip hurt.

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8.29.2017 Tuesday

WU: RUN 1 LAP then 3 Rounds
5 Pull-ups
5 Ring-Dips
15 Cradle-Rocks

Push Press work 75-115LB
5sets X 2reps
Holding 80%+ across each set
--
10sets X 2reps
Weighted Pull Ups
Holding OR Ascedning

WOD:
AMRAP

3 Rounds:
3min. Clock:
Run 400m
Max Pull-Ups in remaining time
rest 1min.
3min. Clock:
Run 400m
Max Push Press in remaining time (135/95#) @55lb
rest 1min.

This one was tuffer then it looks, went out too hard on the 5th set 400M and and to walk about 25M in the middel......:ranting2:

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great work the last couple of weeks guys...

over the last few weeks since getting back from vacation at the start of the month i have been mucking about at the gym a bit, lots of long dog walks and picking away at the "honey do" list at home.....i just felt like i needed a bit of change and a break from pushing hard.....

back in ernest monday....two months exactly till the november 4 th comp and about 20 pounds to lose

our box is closed for the long weekend from after friday mornings classes till monday night....keep up the great work and have a safe long weekend

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Short on training this week...
Alone with kids at home, when my wife is o a trip for few days, so i have worked out at home this week.
Started also on a new job this week, so exciting and intense this week...after slightly more than 15yrs as a mechanic on a power plant (distric heat and electrisity) i started as a mechanic doing service and repairs for some authority boats and ships...very exciting.

Sun 27Aug:

Abs... penknife?? or jackknife?? i think you call it in english
10reps -> 5 situps ->
Superman hold (a count to one,two, three for each rep)
5reps

5 ciriuts of these
Kb one arm press
8kg Kb: 5,5,5,5reps
Db kickback:
6kg Db's :
20,20,20reps

Some mobility and strech

Tue 29Aug:

Standing hammer curl
6kg Db's -20reps
12kg Db's (ca 27lbs)
10sets of 15 reps

Streching

Thu 31Aug:

Jackknife - abs -> ring rows
15reps -> 10reps
15reps -> 13reps
15reps -> 13reps
15reps -> 12reps

Pushups:
10,15,15,15reps
Kb swing:

16kg (1pood)
10,15,20,25,15,15reps (=100reps)

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August 31, 2017 Workout

10 goblet squats 35, 44, 53#
6 strict pull ups 0, 10, 20
3 arm bars each arm 35, 44, 53#
20 band pull aparts
10 face pulls 25#
10 external rotation
3 rounds

5 sets of:
Deadlift x 1 225#
30-60 seconds rest
KB Floor Press x 10 reps 44# KBs
30-60 seconds rest
Metolius Campus Board Lap x 2
30-60 seconds rest

2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/44# KBs

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9.02.2017 Saturday The heat continues here were having like 105-112F days, not supposed to cool down to mid 90's until Wednesday.

WU: Run 400M then Tabata rounds of Squats and handstand holds against the wall

Every 90 sec for 10 Rounds

2-3 Push-Press then
4-6 Front Squats

WOD: 3Man Partner
Run 800M together then
100 Pull-ups
75 Tireflips

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Pretty cool in Ohio lately. I'm sure we'll have some hot weather before summer is over.

Yesterday
Bouldered at Rock Mill with Jeff and Robert. I sent 3 new blues and 3 new oranges. Fun.

Today
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:
Kettlebell Swings x 10 reps 88#
60 seconds rest
Push-up w/ feet of exercise ball x 10 reps
60 seconds rest
Double Unders x 30 reps
60 seconds rest

THE WALK
This is a 32min walk. You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
Try to cover at least 2 miles.
No running. Walking only.
The goal is to work up to wearing a 20 pound weight vest.
No weight for me today. Still plenty tough.
Give it a try.:)

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That's hot Patrick you'll have there...
Last day's we have had around 18degrees Celsius at Days (ca65F)

Sat 2 Sep:

Kb swing -> green rubber band pullups (underhand grip)
10/8kg Kb -> 10reps
10/16kg (1pood) -> 10reps
10/24kg -> 10reps
10/32kg (2pood) ->6reps
10/32kg -> 10reps
10/32kg -> 8reps
10/24kg -> 8reps

Sun 3Sep:

Bike 10min

Db shrug's -> leg raise on Dip rack
10/12,5kg > 10reps
10/15kg -> 10reps
10/17,5kg -> 10reps

Stiff leg/Romanian deadlift -> Db Shrug's
5/60kg (132lbs)
5/80kg
5/100kg (220lbs) -> 10/20kg Db's (ca45lbs)
5/120kg -> 10/20kg
5/140kg (308lbs) -> 10/20kg
5/160kg (352lbs) -> 10/20kg
5/60kg
5/60kg

C2row 5min - 1180m

Streching and foamrollin later at home

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9.04.2017 Monday
Helped my son for a few hours stripping his roof. Thankfully it was in the low 90's F and there was a breeze. I was sweating!! He worked on the roof Sat/Sun when it was 105F +. Crazy Kid!!!

WU: Run 400M then various group movements

Split-Jerk 12Min work to heavy 2Rep Split-Jerk
I hit 145lb then failed at 155lb.

WOD:
Partner HELEN:
3 Rounds
Run 400M
42 KB Swings 44lbKB today
24 Pull-ups

I ran 800M the first round we got 18:14, partner row'd this one.

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Yesterday
Bouldered at Rock Mill with Jeff.

Today
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
Floor Press x 5 reps 35, 44, 53, 53, 53#
30 seconds rest
Ring Rows x 5 reps 0, 5, 10, 15, 20#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, 15 minute EMOM

1 strict ring muscle up
10 external band pull aparts
mobility work
5 rounds

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nice work guys.....

always exciting starting a new adventure in life jan...good on ya

yesterday afternoon at the box.....37 degrees cel. and humid

dead lifted w/ chains, did a bit of squatting with kettle bells and some good mornings.....called it after that it was miserable...not as miserable as being on a roof though patrick

tonight...cooled off a bit because of all the smoke from the forest fires

wall ball 20 seconds on 10 off for 8 minutes 20 lb ball

400 m rhino walk 90 lbs

3 minute gh back paddle w/ pvc pipe

100 windshield wipers

1 hour dog walk

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cooling down to mid 90's even mid 80's!!!! Nice

9/05/2017 Tuesday
WU: 2 Rounds
Row 150M
10 PVC Passthru
10 PVC OVH Squats
10 Lunges
10 Situps

Every 2 minutes, for 12 minutes (6 sets) of: Went very lite: 75lb
2 Power Cleans + 2 Front Squats

WOD:
3 Rounds:
Overhead Walking Lunge (35/20#) (Dumbbells/KB each hand) From Pull Up rig to turf across and back 2 times.
20 GHD Sit-Ups/ 30 Abmat
Run 400m

18:42 The OVH Lunges were really tuff!! went from 16, 13, 10lb real fast!!

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down 2 pounds from yesterday 22 to go.....:D

foot ball bar bench press 1 rm 245 lbs 15 lb pr :pepper:

2-3-4 board bench press 2 reps at each board 185-205-225-235

seated on incline bench mag row 7-7-7-7-7-7 45-55-65-75-85-95

decline dbell row 3 x 6 55lbs

2 x 20 plate front raise 15 lb plate

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Nice bench Cliff, congrats...

Tue 5 Sept:
Situps ->rubber band face pull -> hanging from bar
10 situps -> 15facepulls -> 30 sec hanging
4 rounds

Db kickback -> Hammer curl
20/6kg Db's -> 20/. 6 kg Db's
12/12kg (ca 27lbs) -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
Push-ups
15,15,20,20,15,10,5 reps (=100reps)

Thu 7 Sept:
Aerobic day
Assault Bike - 10min
strech and some mobility and light dumbell work

C2row:
"hop scotch"
200m easy
100m sprint
400m easy
100m sprint
600m easy
100m sprint
800m easy
100m sprint
1000m easy
100m sprint
800m easy
100m sprint
600m easy
100m sprint
400m easy
100m sprint
200m easy
total - 5800m
New PR - 24:40:pepper:

SkiErg
1min on 1min off
-206m
-217m
-220m
-221m
-235m

C2row as cooldown
5 min -1028m