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Rest day Dec. 9
Dec. 10, 2015 Activities

10 min. on Dyno-Glide peddler
Mobiltiy……… 10Min

3 Rounds
10 cradle-rock
10 DB lunges
10 air-squats
40 DU Sub 80-120 SU's

Strength
Incline Bench Press 5 5 5 5 3

15 MIN EMOM
Conditioning
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Pick a movement you want to improve on 8-12 reps
Minute 3 – Double-Unders x 40 reps

I made 200M Rows then alternated Min2 with burpees, cleans and wallbals, Min3 120 Single Unders.

then 3 rounds of 1Min planks with 30sec rest….. Planks got to love 'em!!

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11/29-12/6 Travel to Stuttgart, Germany to visit our son. Lots of walking (3+ miles each day) for sightseeing and visiting German Christmas markets. Also turned 61 during the trip. The party was great fun at the Schonbuch brewhouse. :)

12/8
1 mi. dog walk
DB OH press 20# X20/ 25, 30 X15
Pull downs 55, 65, 75 X15
Walking lunges 20 yds X3
PVC OH squats X10, 15
Air squats X15

12/9 Bike trainer 30:00/ 6 intervals 1:00 on/ 3-4:00 minutes recovery/ 5:00 cool down. Hit heart rate of 158 on the last interval without an AFIB issue. :pepper:

12/10
1 mi. dog walk
Walking lunges 20 yds X2/ +20# X20 yds
DB OH press 20, 25, 30 X15
Pull-downs 55, 65, 75 X15
DB bench press 25, 30, 35 X15
DB rows 35, 40, 45 X15
PVC OH squats X15
Goblet squats 20, 30 X15

12/11
Finally cleared for easy rowing on the Concept 2. 10:00 / 1900 meters :kicking0:
Man, did that feel good!

Physical therapy on the repaired shoulder is going very well. I have full range of motion and am now using 2 and 3 lb dumbbells for the various exercises. The shoulder still complains occasionally but way better than it was before. I should have no problem with being cleared for skiing by late January. :)

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@Alden, nice trip report, glad the shoulder's improving.

Friday December 11, 2015

Went to 1513 and worked with Kim Williams and Mike Walker.
Took it easy,

Snatches
5x20kg
5x40kg
5x50kg

C&J
5x50
5x60
1x70

Back felt pretty good.
Was this wisdom in action?

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Here they are!

[URL]https://www.youtube.com/watch?v=RdU02M43kCs[/URL]

[URL]https://www.youtube.com/watch?v=UBUWGAdG048[/URL]

Awesome stuff!!

I Boogered up yesterday's DLs :ranting2: Should've done 330#

3 DLs @ 330#

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

[B]WOD:
[/B]Shoulder Press:
5 @ 105#
3 @ 120#
5 @ 135#

[I]I tried to [/I][I]press with violence and hate per [URL]https://www.t-nation.com/training/nailing-the-overhead-press?utm_source=facebook&utm_medium=social&utm_campaign=article3714[/URL]

It seemed to help!
[/I]

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Today:


DL-kg 70x2 110x2 130x2 150x2 160x2 170(375lbs)x2

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Dec 11.
Mobility work

120 SU's
10 PVC pipe pass thru's

Squat Clean
work up to a heavy single.
I hit 125lb. today… didn't push it

Snatch
EMOMx5: 5 Touch and Go Squat Snatches, across
@95lb for me.

WOD-
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side) (30 for me)
3 Rope Climbs (sub pull-ups or lower downs)

Made it 34:23 We had a 35Min time cap.

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JT- sounds like a little Action mixed with some good Wisdom to me!!

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12/12
WU: 1 mi. dog walk
Row 10:00 easy / 1900m
Workout (all upper body are left side only):
Walking lunges BWX20 yds; +20, +30 X20 yds
DB OH press 20 X15; KB OH press 25, 35 X15
Pull-downs 55, 65, 75 X15
DB bench press 25, 30, 35 X15
DB rows 35, 40, 45 X15
PVC OH squats X15; goblet squats 20, 30 X15
Right shoulder rehab:
PVC bar OH press 3lb X20; one hand OH press 1.5# X20
Bench press 4# X2X20; Bent over row 4# X2X20
Anterior and medial deltoid raises 2# X20; rear deltoid raise 3# X20

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Just saw the birthday thing Happy Belated Birthday Alden!

Today: 47 minute bike ride on this Expresso bike thing. It let's you do something sort of not entirely unlike riding a bike outside. Sort of like the nutrimatic in the Hitchikers Guide series but with a bike instead of tea.

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@Andrew - Thanks

12/13 Bike trainer 30:00 with 6 intervals. 1:00 on/ 3:00 recovery. 5:00 cool down