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hurray for all you guys who can still do some adventurous runs. Wish I was there---no, not belly aching!

Wendler Bench day:
after warm up and warm up sets:
5X205,215, 225.

3X10 bent rows w. 50# db's
3X5-10 dips.

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[B]WU:
At base Globo:[/B]
.555555556 mi run
100+ SUs
10 leg swings (each leg, both directions)
10 Air Squats
30 sec fingertip plank progression
10 Push ups
10 Sit Ups
4,3,2,2,1 Pull ups
10 45# Presses
10 45# OHS
10 DUs

[B]WOD:[/B]
15 DLs 225#
20 Box Jumps, 24"
25 Pull ups

8:15

[I]Box Jumps were the choke point. Then another set of 25 Pull Ups! :rolleyes:[/I]

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8/13 Mtn Bike Ride. 3 laps around Lake San Cristobal (9,003'). 18.4 miles, 825' climbing.

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Wednesday August 13, 2014

pm session

[url]http://www.mapmyrun.com/view_workout?w=688747561[/url]

Trying to combine walking :run: with the transition to paleo/atkins to get down to the 105kg weight class (instead of current 105kg+ Oly lifting weight class).

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6 minutes x 3 rep otm 24" box jump w/20lb vest on

21-15-9

calories on aiyrdine
hip extension
hollow rocs

5:07

4 x 20 single red band ext. rotation

3 x 50 black band bench chest pulls

keep up the great work guys

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Thursday August 14, 2014

goblet squat, overhead squat, pass through, ankle mobility warmup

5 circuits of
pull downs
bench presses
curls
strict presses
sit ups
back raises

Finished with 1 mile on the treadmill, trying to lengthen my stride. My stride has gotten so short that people are asking why I'm "shuffling" when I should be walking. I shortened my stride a lot after the July 8 injury and then the july 26th re-injury. Gotta get it lengthened back out again.

Oly practice tomorrow at CTown then Saturday at Rubber City Weightlifting.

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Nice work guys!!

[B]WU:
At Base Globo:[/B]
.55555556 mi. Run
100+ SUs
10 leg Swings (each Leg, both directions)
10 Air Squats
30 sec fingertip plank progressions
10 Push Ups
4,4,3,2,1 Pull Ups
10 sit ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Pull Up Week Continues!! :yikes:
Fran
21-15-9 Reps
95# Thrusters
Pull Ups

11:01

[I]I clipped 43 sec off my last recorded attempt on 3 Oct 11! My Pull ups went pretty well. I was able to get well above the cage bars! (Life in the Globo!) My knee felt it afterwards, but it got better!! :D[/I]

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Friday August 15, 2014

5 snatches at 65# focusing on rebending knees, keeping it close, and getting into a full squat.

5 snatches at 95# focusing on same things

5 c&j at 95# focusing on rebending knees, keeping it close, and getting into a full squat, then jerking it straight up

5 c&j at 115#, same things

60 double unders

Am going to try to get to training weight on the lifts tomorrow, hoping for 75kg snatch and 110kg c&j

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yesterday, I did my freestyle intervals in the local pool.

Today was Wendler deadlift day

after active and dynamic stretching and warm up:
5X 315, 335, 345.

5X 10 leg press of weights from 280 to 350.

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@Pat, nice job hitting the pool, as my hips further dissolve I'll be spending more and more time in the pool...

Saturday August 16, 2014

Oly Practice With Coach

snatches to 72kg
c&j to 105kg
cleaned 110, couldn't do anything with it.

Then........
3,3,3,3,3,3 back squats 20kg, 50kg, 70kg, 80kg, 100kg, 120kg

Then....
3,3,1 OHS, 20kg, 40kg, 50kg

It's inhumane to ask a 53 year old with arthritis and a replacement hip to do squats after Oly practice!!!!