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nice work on angie there bill

tonight our coach had a treat for us

a double dead lift axel bar....i showed up in my duff man costum (of the simpsons fame) and a fellow powerlifter of the same size and shape of me showed up as a chicken......we were able to pull 800lbs for a dead lift....

then

saftey squat bar 6-6-6-6 175-195-205-225

kneeling camber bar good mornings 4-4-4-4 85-105-125-135

then home to watch the wife hand out candy....at least she is happy about tonight :D

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10/30 Mountain bike ride Cheyenne Canyon State Park. 9.7 miles/ 1200'+ of climbing.

10/31
Row 1000m
T-spine mobilization
Turkish sit-ups (L) 25 X10, 25X5/ (R) 20, 20 X10, 25 X5
Windmills 10# X2X10
Archer turns X2X10
DB OH press 10, 15, 20, 20, 25 X10
Band assisted pull-ups 10, 11, 10
Supine rows X3X10
Pushups X3X10
Farmer's carry 104# X100 yds/ 140# X40 yds

No deadlifts today because riding the mountain bike again tomorrow.

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Cliff, [B]"OH YEAH!"[/B] :rofl: Nice work!!
Alden, Way to go! Good luck on the ride!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Bench Press:
5 @ 105#
5 @ 125#
18 @ 140#
5x10 @ 80#

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thanks bill.....grey dull day here 112mm of rain in a 24 hour period......

at the gym

future bench green bands 1 rm 310 pr by 5 lbs:pepper:

e z bar skull crushers 7-7-7-7 40-50-60-65

rope push down 3 x 10 40 lbs

dbell bench press 20-20 35,40

rushed home to watch the baseball game....go cleveland

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Oct 31. Monday

BackSquat: 4@95, 4@105, 4@115, 4@135

Run: 1.5 Miles 11:58

Nov. 1 Tuesday

WU:
60 SU
20 Ring Rows
30 lunges
20 situps
60 SU

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups / Back Sq for me.
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar / Sit-ups for me
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups / Back Sq for me.

2. Stamina Conditioning
EMOMx7:
6 C2B Pull-ups / alt. Sit-ups and Burpees for me.... Ya MORE Burpees!!!
30 Double-unders / 60 SU

No Pressing for me for awhile.... will be modifying my WODS.:ranting2:

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Cliff, I hear you about the rain! Awesome PR!! :pepper:
Patrick, Glad to see you back! Yay! Burpees!! ;)

Had to lay off a day since someone decided that my picture window needed to have two rocks through it. :mad: The good thing is that I have AWESOME neighbors and their concern has been so gratifying! :)

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
5 pushups
10 Frog Holds
1, 2, 3, 4 pullups with 30 second rest
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 275# DLs
14 box jumps (step ups)
21 2 Pood Russian KBS
28 Push Ups

5:38

[I]This was a DNF! Halfway through the DLs, my right hamstring started talking and I didn't like what it was saying! :yikes: I let discretion be the better part of valour and just slog through only one round. Tonight it will be rehabbing it![/I]

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

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Cliff- Way to listen to you body talk to you!!

Nov. 3, 2016 Wednesday

WU:
Run 400M
30 Sit-ups
20 Wall balls
15 Wall Ball cleans
20 Ring Rows
20 Air-squats

Strength
1 legged Romanian Dead-Lift - This interesting. Need to practice this one more!!

3 3 3 3 3

Conditioning
Run 1.5 Mi. 12:30 / 8:30 at 1Mi. Knocked 28 sec. off time from Monday.

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Nov. 4, 2016 Friday

WU:
Run 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC OVH Squats
10 DB Press or 5 HSPU

Pick two of them
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1
3. Back Squat
60%/3
70%/3
75%/3
(80%3)3
4. KettleBell Squats and a few Front Squats for me

Conditioning
AMRAP 15:
60 Double-unders / 120 SU
30 Wallballs (20/14#)
15 Deadlifts (245/165#) 115 for me

Got 3 rds + 40. WallBalls were killing me, its been awhile....

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Nice work guys! Alden, I hear you on those WBs!! Patrick, Awesome run time!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 90#
5 @ 100#
5 @ 115#

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great work guys.....

bill bummer about your window.....hope they catch whoever did that.....

friday.....for time...prep saturday's meal...baked beans, mac and cheese, corn bread, bbq sauce, 3 brisket, 8 chickens and 3 salmon for 50 friends.....

saturday....1 hour dog walk, hang tarps and water proof front yard....to many wobbly pops and laughs with a group of friends that gave me 21 years of pleasure helping to organize our bike races...

today....clean up from party and at the gym

speed bench

bp 3-3-3-3-3-3 170-180-190-200-205-210

dbell bench press 20-20 35,40

rope push down 3 x 10 15lbs

100 red band pull aparts

1 hour dog walk