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last nite

50 20lb latteral wall ball
30 20" box jump
15 225lb dead lift

5:39

3 x 30 25lb dbell per side walking lunge

4 x 30 large green band good morning

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10/1 8/6/3 Week 3 Overhead Press
WU:
Row 800m; shoulder pre-hab; t-spine mobility; walking lunges x20ydsx2; press 45, 55, 70 x5
Workout:
Overhead press 85 x8/ 95 x6/ 100 x10
Pull-ups BW x10/ +15 x3, 7, 8, 7, 6
KB press 35 x10x2
Cash out:
KB swings 35x150 5:21/ 45 x30 0:53
Farmer's carry 52/side x120yds

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family visiting for weekend and no gym time.

shoulder press: 5X 130, 135, 145.
Assist: 5X10 2 pood KB swings
5X10 85# SP w. chains.

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Really kicking it guys!

[B]WU:[/B]
500m row
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats

[B]WOD:[/B]
Helen

3 RFT:
400m run
21 1.5 Pood KBS (Russian Swing)
12 Pull Ups

14:20

[I]This went about 34 sec slower than my last attempt on 13 Nov 13. But it was 10 sec faster than my slowest Helen time. It wasn't the slowest time on the board, so I can be happy with that![/I]

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last nite....an easy nite.....


Airdyne: 75 Cal. (warm up) what an evil machine.....

Multi Grip (W): 5-5-5+ (65%-75%-85%)
calculated off a .9% of last weeks 1RM
122-140-160

Ext. Rot. Band Pulls: 3x20/s single red band

DB Bench: 5-5-3RM
*1min. rest between sets
50-55-60

Seated MAG Grip (M) Rows: 10-10-10
*1min. rest between sets
70-80-90

Band Pull Aparts: 100
black band

keep up the great work guys...off to a wedding back east for a couple from the box and planning on giving my body a 4 day rest from working out.....

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10/2 WOD
"Deep Six"
5 Rounds F.T.
5 1-Arm Swings,
5 Snatches,
5 Clean & Presses,
5 Front Squats,
1 Top to Top TGU.
Then switch arms and repeat.
Once both arms are used, the round is complete. Rest as needed.

14:49 with 1 pood.
Started with 30 second rest after each round, then a little longer. With 1 pood the limiting factor became my grip. I had to set the bell down with my weak hand on the last two rounds between the snatches and the clean-and-presses. Otherwise, not a hugely taxing work out. With 1.5 it would be a much tougher workout. I cannot press 1.5, so I would have to substitute a push press or a jerk to get the bell overhead.

Claw

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Awesome stuff Cliff & Claw!!

[B]WU:[/B]
100+ SUs
10 Leg Swings (Each leg, Both directions)
10 Air Squats

[B]WOD:[/B]
Kevin

3 rounds for time of:
185-lb./115 deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

50:22

[I]This was tough grip killer. The hanging hip touches with alternating arms were new. One of the guys with gymnastics background showed me that by swinging into the hip touch worked best. I was able to get 3 to 5 in a row. 15# in each hand was awful for 800m! And then there were 32 DLs @185! I ended up doing them in subsets of 4. I had the slowest time on the board, but beat all who didn't do this! [I]

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10/2 8/6/3 week 3 Split Squats
WU:
Row 1km; shoulder pre-hab; walking lunges X20ydsx2; pull-ups 5, 10, 10; split squats BW x10/ 12, 15, 18 x5
Workout:
Split squats 24 x8/ 27 x6/ 27 x10

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Thursday
Walking, some body weight stuff, trying to move really fast.


Friday
Long travel day, including a barf-o-rama on approach to Hopkins.
One of the most disgusting things I've witnessed and been a part of.

Going to RCW to lift with Dan Bell tomorrow, then SoP on Sunday.

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Thursday:

4X50yards kicking for 4 rounds with 50 easy in between rounds.
1X100 paddles cool down.

Friday: Wendler Cycle 2, wave B Back Squat
3X230, 265, 295.
Assists: 5X10 good morning w. 2 pood KB
5X10 BS. w. 185# and chains for speed in each set.