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10/3 8/6/3 Week 3 Pushups
WU:
Row 1km; shoulder pre-hab; t-spine mob; walking lunges x20ydsx2; pull-ups 10x3
Workout:
Pushups BW x10/ 12, 15, 18 x5/ 24 x8/ 27 x8, 13
DB rows 52x10x3
Cash out:
KB swings 35 x150 4:37/ 45 x35 1:01
Farmer's carry 52/side x100yds

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Saturday October 4, 2014
Four weeks until the American Master's Championship in Savannah Georgia

Oly Practice at Rubber City Weightlifting

Hit snatches up to 75kg.
Went oh for four at PR attempts at 81kg.
One of them was really close. Working at the edge gives the coaches a chance to see what's going on. Got some excellent coaching.

Hit C&J up to 100kg, then rather than go for a PR worked on correcting a dip issue.

Getting top notch coaching is a really really really good thing!

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10/4 Saturday WOD
Teams of two, working one at a time, each member does:
Long loop run (600M) (run together)
40 wall balls
Long loop run
30 burpees
Long loop run
20 T2B
200M lunges (lunge together).

26:05.
Took it nice and easy this morning.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15416746356/[/url]

Claw

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Sunday October 5, 2014

Back To Basics

Rounds of:

3 pullups
5 pushups
7 kbs (20#)

My whole goal was to keep moving for at least 5 minutes without sitting down. Made 7 rounds in 7:44. An excellent first step.

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10/5 WOD @ SB Athletic Club
500 Kettlebell swings, as follows
5 RFT:
10 swings
Rest :30-:60 while doing one goblet squat
15 swings
Rest :30-:60 while doing two goblet squats
25 swings
Rest :30-:60 while doing three goblet squats
50 swings.
Rest 3:00
About 38 minutes @ 1.5 pood.
That was a LOT of volume.

10/6 WOD
A1. Back Squat (20X1) 3-5 reps. 5 Rounds @2 Min rest
95-135-165-185-185
A2. Pull Up (X2X2) AMRAP-1. 5 Rounds @ 60 sec rest
4 or 5 each set

B1. AMRAP 8:
- 6 Push Press (115#/75#)
- 10 K2E
- :20 Hollow
4 rounds + 1 push press
Kind of lagged it here.
3 Min Rest
B2. Repeat B's work For Time
7:05

Claw

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Monday October 6, 2014

Walked 1.1 miles.

Knee rebending deadlift drills

Snatch Practice
10x95
5x135
5x165 (oh for five...)
2x155

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This splitting of the work outs between lifting one day and swimming the next is feeling good and I am making small improvements in both.

Bench day: 3X175,190, 200 (10R)
Assists: 5X10 Bent Rows W. 195
5X10 Dips
5X5 Bench w. 185 w. chains.

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great work as usual guys.....like i knew anything less would happen.....

last nite


Close Grip Bench: 1RM
195lbs....

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

3 Board Bench: 6-6-6 135, 155,165

DB Floor Press: 8-8-8 40,45,50

KB Skull Crushers: 10-10-10 8 kg kb

good work out to get back to after the weekend off.

good wedding....to many wobbly pops....not enough sleep....long flights.....certainly made my wife and i very thankfull for where we live. work. and play esp after seeing a dying industrial town in eastern canada.

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Awesome stuff Guys!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (Each leg, Both directions)
35 sec fingertip plank
10 push ups
5, 4, 3, 2, 1 Pull ups
10 Bar Taps
10 AbMat situps
10 Hollow Rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb.\65 thrusters
Burpees (Yay! Burpees!!)

Rx

26:44

[I]This ended up being 17 sec slower than my last attempt on 31 Mar. I tried to do each set in subsets of 7, 6, 5, 4, etc. but ended doing about 2 to 3. Also, did this WOD with another guy who was cleaning my clock albeit with 65#. I wasn't the slowest on the board and when I checked my log, I realized that I had done it with 65# back in March!! I did it RX for the 55 to 59 yrs Masters Division! So 17 sec slower and 30# heavier wasn't too bad!!

Also, ran into a buddy who left CFWP about 4 years ago. it was great catching up![/I]

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last nite

15 minute amrap

3 16kg double kb squats
6 135 lb bench press
9 225 lb deadlifts

180 reps

shoulder was cranky by the end of this so i called it a night...