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March 25, 2016 Friday

[B]16.5 Scaled 50-54[/B]
21-18-15-12-9-6-3
Thruster 65lb
Burpee's over the Bar
23:17

Tuff one, I was able to finish, I've got to get in better shape. I've decided that next year I'm going to run, do aerobic exercise a few months before the OPEN. Although I'm in decent shape, my cardo needs work.........I want to be able to do these work-outs with much less rest, go at a more consistent pace through-out. Cheers all!!!:D

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whooo hoooo today was a day for the record books :D

back squat 391 PR

bench press 253 PR

dead lift 454 PR

total 1098 :kicking0::pepper:

went 9 for 9 on the lifts and am ready for a few wobbly pops!!!

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Great Work Cliff!!! That is some heavy lifting!!!

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thanks patrick

woke up feeling pretty good this morning so went to the gym ready to hit it hard

lucky for me my coach was there as well and i was instructed to tone it down for an entire week. so nothing heavy till next sunday :pepper:

i will take those instructions gladly

today then

speed bench

mega bow bar 5-5-5 145-145-145

ezgrip skull crusher 10-10-10 30-40-50

wide grip mag row 3 x 10

hammer curls 10-10-10 20-25-30

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Cliff, Awesome PRs!!
Patrick, great job on 16.5!!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups

[B]WOD:[/B]
16.5
21-18-15-12-9-6-3
65# Thrusters
Over the bar Burpees (Yay! Burpees!!)
24:28
[I]Tried to be smart about this one, pausing at the top, etc. Still, this was a tough one. At least I was able to knock almost 2 min off my 14.5 time - and that was after a semiannual bloodletting and a Philippino lunch. Don't recommend it! ;)[/I]
[B]Evening:[/B]
1 mi dogwalk

Shoulder Press:
3 @ 110#
3 @ 130#
3 @ 145#

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[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
6 Pullups
4 Pullups with segmented negatives
30 second Hollow Rock
Headstand

[B]WOD:[/B]
10 to 1 reps
255# Dead Lifts
24" Burpee Box Jumps

24:34

[B]Evening:[/B]
1 mi dogwalk
10 ab rollers
10 1.5 pood KBS

Back Squat:
5 @ 240#
3 @ 270#
3 @ 315# (PR):pepper:

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nice work today bill

missed yesterday.....was really tired and sore.....

today....great day to get back at it

800 m. sled pull 45 lb plate.....i love this cause if you take the long way you get to walk past tim horton's and wendy's hamburger place.....i love the looks on peoples faces when they realize what you are doing :p

4 x 40 sumo tire flips

100 20 kg rope pull throughs

6 x 30 elbow planks

30 minute dog walk

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Just trying to channel my inner Cliff! :D

[B]WU:[/B]
400m run
50 SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12.4/13.4
12 min:
150 20# Wallballs, 10'
90 DUs
30 MUs

150 WBs in 9.5 min + 11 DUs, 161 reps
[I]I felt good after the WBs. Got more DUs in 2 min than I ever did! :pepper: [/I]
[B]Evening:[/B]
1 mi dogwalk
10 PVC pass throughs
Bench Press:
5 @ 190
3 @ 215
1 @ 240
5X10 @ 125

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Just trying to channel my inner Cliff! scary thought that bill :rofl:

great work today btw

today.....11 hours at work....

at the gym

speed bench

2 board 1 rm w/red band bench press 145lbs....keeping it easy as per coach

dbell bench press 8-8-8-8 25-30-35-40

incline dbell bench press 8-8-8-8 15-20-20-20 shoulder felt and sounded like an old john deere tractor

red band in each hand push down 100

red band pull apts 100

nice 30 minute dog walk

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[QUOTE]scary thought that[/QUOTE] Yes indeed! I did it again, Cliff! :D
Nice BP work!!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood Russian KBS

[B]WOD:[/B]
Dead Lift:
5 @ 290#
3 @ 330#
1 @ 370# (PR! :pepper:)

[I]I was SO stoked! The weight went up really easy! 400+# DL is a little closer![/I]