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Sunday November 16, 2014

The pond is completely frozen over, on 11-16-14.
I don't think I understand global warming....

Some mobility work
2 tgus on each side with 15#
knee rebending drills

clean practice
3x75
3x95
3x115
3x135
3x165

metcon
10 burpee buy-in (burpees! yay!)
10 rounds of:
3 pullups
5 wbs, 20#, 10' target

10 burpee cash-out (burpees! yay! said no-one ever...)
15:57

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[QUOTE=JT Kalnay;1244901]

The pond is completely frozen over, on 11-16-14.
I don't think I understand global warming....
[/QUOTE]

@JT - Me either. That was my father's ongoing joke. He was a welder and worked outside his whole life. He'd look at the thermometer on the fence, see the sub-freezing temps, shake his head and say, "damn global warming."

11/16
WU: Row 1km; shoulder pre-hab; walking lunges x20 ydsx2
Workout:
Deadlifts 45 x5/ 65, 75, 85, 95 x10
Goblet squats 35, 45 x10
KB swings 35 x15x3

Was going to do another set of goblet squats at 52 but my back said "stop." Glad I listened. ;)

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great work as usual guys!!!!

friday


for time:
500m Row
50 Incline Push-ups
500m Row
50 Lateral Wallball
500m Row
50 Sit-ups
500m Row
50 Squats

18:01

3 rounds of:
20 Toe Touches
20 Russian Twists

Flat Bench Pull Aparts: 200

Ski Rear Delts: 3min.

saturday morning after staying out to late and enjoying 18 year old scotch with the birthday boy


Deadlift: 1RM 405 sumo

Camber Bar Back Squat: 8-8-8 52-82-102

Band Good Mornings: 100

Hollow Rock: 100

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@Alden,
The thing is, I'm in favor of global warming b/c I live in Cleveland!

Monday November 17, 2014

Snatch Practice at RCW with Coach Dan Bell

1.5 hours of drills, focused on punching out the arms when the weight flies overhead and, getting the bar from the top of the knee caps to the power position and then using the legs/butt to make the bar fly overhead, so then you can punch it.

Practice weight of 45kg now feels like practice weight of 40kg used to.
That's a good thing.

I feel like I'm a better lifter after today's practice session than when I started, and I feel like I have two of the drills dialed in to where hundreds of reps on each per week will make me an even better lifter. Only 49.8 weeks until the window opens for qualifying for 2016 Worlds....

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JT...good on you with an eye to the 2016 worlds......

last nite....first nite on the power lifting program....


Multi Grip: 5-5-5 130-145-165

Ext. Rot. Band Pulls: 3x20/s

DB Bench: 8-8-8 30-35-40
*pause at the bottom

Skull Crushers: 12-12-12 45-50-55

Flat Bench Rows: 8-8-8 65-75-85
*bench grip

Supine MAG Grip Rows: 3x20 (W) 90lbs

DB Incline Press: 100 12lb dbell.....shoulder was real cranky by 50 ended up doing set of 10 reps to finish

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Tuesday November 18, 2014

Rest Day

Walked 1.3 miles on treadmill increasing the incline every .1

Held a goblet squat for a while

Did 50 knee rebends with an empty bar.

Today's walk is the best my back has felt since I injured it on July 8, 2014.
Neither leg tingled or fell asleep during the walk.
This is very encouraging.

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last nite


Reverse Hyper: 20-20-20 (warm up) 90 lb

Ankle Weight Box Jumps: 3-3-3-3-3 10 lbs per ankle....24"box....the first couple of sets were a little sketchy

Box Squat: 1RM 365lbs PR:pepper:

3 rounds of:
1min. Plank *across benches
:30. Side Plank *on GHD
:30. Side Plank *on GHD

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Hey guys, good to see everyone is still around. I have not been posting lately. Still doing my Wendler cycles and swimming intervals on at least 2 days per week.

Today was bench day.

5X185,3X210, 1X235 (5R).
5X10 Bent rows w. 185
5X10 Dips.
2X10X135 w. chains, Bench.

New owner for Tribal. since I work out off hours, he gave me a key. Cool!

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@Claw, nice fitness model photos on FB!

Wednesday November 19, 2014

Rowed 1k
some mobility work

Snatch Practice (the new way, not splitting)
10x45# power position drills
10x45# knee rebending drills
10x75# muscle snatch with a 1/4 OHS
10x105# ms with 1/4 OHS
5x135# ms with 1/4 OHS
1x140
1x145
1x150
1x155 (missed, got it to where it needed to be but didn't get under it)

I've been "forced" into the muscle snatch b/c Dan Bell has corrected my bar path and power position so much that the bar is travelling too fast and too close to my body to split snatch at the lighter weights. At the heavier weights the bar is moving slow enough I might have to split at that weight. Will stick with the experiment for another couple months b/c there's still 49 weeks and 4 days until the first qualifier for the 2016 worlds.

Presses and Push Presses
10x45
10x75
10x105
5x135
5x155
3x165
3x175
5x155

Did some coaching on the snatch for one of the trainers.

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Great work, everyone.

@Pat - Good to see you back.

11/17
WU: Row 1km; shoulder pre-hab; pull-ups x10
Workout:
Overhead press 45, 55, 70 x5/ 75, 85 x8/ 90 x11
Weighted pull-ups (+18) x 10, 7, 8
KB press 35 x10x3
Cashout:
KB swings 35x17x3

11/18 No workout. Life and work got in the way.
11/19
WU: Row 1km; shoulder prehab; walking lunges BW, +10, +21 x20 yds; pull-ups 12, 8, 6, 6
Workout:
Split squats BW, +15, 18, 21 x5/ +24, 27, 30 x8
Goblet squats 35, 45, 52 x10
Cashout:
KB swings 35 x55