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Yeah Jan, they did sound sweet! :rofl: Nice work!!
Patrick, great job on those squat cleans!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Benton:
5 RFT:
100' bear crawl
100' standing broad jumps
3 Burpees every 5 jumps (Yay! Burpees!!)

20:51

[I]8:37 slower than my last attempt on 21 June 12! :shrug: You've got to keep moving on this one![/I]

[B]Cashout:[/B]
Jumps onto 3, 4, 5, and 6 45# Bumper plates!
[B]
Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back squat:
5 @ 245#
3 @ 275#
22 @ 305#
5x10 @ 160#

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Hey Bill- That Benton surely is a set of "different" movements! Got to luv that X-Fit!!! Keep up the good work Gents!!!

5.09.2017 Tuesday
WU: Run 400M then 3 rds
5 pullups
10 pushups
15 airsquats
10 PVC passthurs

Strict Press:
5@ 45lb, 4@ 65lb, 5@50lb 4x

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups / DB press for me
9 Ring Dips
12 Toes to Bar

5rds +11

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Good work Patrick and Bill!...
Bill, twenty two squats with 305, Awsome!

Yesterday, only mobility and strech.

Wed 10May

C2row
10min - 2136m
Then som pulldowns,bench and pulley exercises
for warmup.

Stiff legged/romanian deadlift.
5/60kg (132lbs) x2
5/100kg (220lbs)
5/140kg (308lbs)
2/140kg
Then 10min EMOM:
2reps/160kg (352lbs) This was heavy stuff for me
almost quit on seventh round, but continued to the finish...and felt satisfied :)

French presses with Kb's -> pulldowns
20/8kg -> 15/40kg
15/12kg ->15/40kg
6/16kg (one pood) -> 15/40kg
12/12kg -> 15/40kg
12/12kg -> 15/40kg
Hanging knee raise:
10,10,10
Some streching and foam roll afterwards at home.

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Patrick, yeah Benton is a different beast! I do like it though. Awesome job on that AMRAP!
Jan, more of those squats were not my best than I would have liked. But thanks! Great job on that EMOM! That's serious weight you were moving there!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (got 3)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Bulger (½):

10 rounds (I did 5):
150 m run
7 C2B Pullups
7 135# FS
7 HSPUs (Belly to wall)

20:33

[I]I would've done 10, but I was running late for a meeting. Hate that when it happens![/I]

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

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bill...you are a beast with the back squats...and it sounds like a heck of a garbage man as well...:D

jan...it went great 9 for 9 3 p.r's b.s. 185 kilo, bp 117.5 kilo, dead 215 kilo and a 517.5 kilo for a total

back at it tonight for really the first time since the comp...have been at the gym a few times but really did not feel like doing much till tonight....weird...

9 pin press 275 lb 11 pin press 285 lb 10 lb pr on both :pepper:

dbell bench press 8-8-8-8 45-55-65-70

n/m/w seated rows 8-8-8-8 70-80-90-100

100 green band push down

keep up the great work gents

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Cliff, I think I found my calling! :rofl: Congrats on the PRs!! :kicking0: Great work!
[B]WU:[/B]
10 leg swings on each leg in both directions
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Bull (scaled):
2 rounds:

600 SUs
50 OHS @ 115#
50 Pullups
1 mi run

50:31

[I]This was almost 1:20 slower than my last attempt on 16 Nov 2012. Of course this was 20# heavier on the OHSs and included 1 to 2 min of talking to one of my buds about the removal of a lot of equipment due to having too much stuff in the gym including a lifting platform! :ranting2:[/I]
[B]
Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lifts:
5 @ 255#
3 @ 290#
2 @ 325#
5x8 @ 170#

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Great job on the PR's Cliff!!! I could only dream of the weights your moving!!

5.11.2017 Thursday

Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
Rest 30 seconds

This good!! I've never done these in 3yrs @ X-Fit. My butt cheeks were sore the next day. Like weighted revers lunges.

Wod

Score Type:: Total Time

Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

Totaly scaled this on only 55lb 6:35

5.12.2017 Friday

3 x 5 Bench and Clapping push ups

Score Type:: Total Weight 5@75lb, 5@95lb 4x

Three sets of:
Bench Press x 5 reps
Rest 15-20 seconds
Dynamic Push-Ups x 10 reps
Rest 3 minutes

Wod

Score Type:: Rounds and Reps

Teams of 3*:
20 Min Amrap
75 Power Snatches (75/55)
100/75 Calorie Row
800m Team Sandbag Run (punching bag or carry 2 weight vests)
*1 athlete works at a time, except on the run which all three athletes complete together, carrying the bag anyhow.

we got 1rd. + 36. Not too good.....:mad:

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Patrick, Just keep at it! You'll be amazed at how much you'll be able to do!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 105#
3 @ 120#
0 @ 135#
[I]Almost got 1! :shrug::ranting2:[/I]
5x10@ 70#

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5/10
WU: 1 mi. dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X12:00 (374 reps)
Pull-ups 12, 10, 8, 6
Farmer's carry 140# X30 yds

5/11
WU: Row 1 km
Workout:
Walking lunges BW, 20#, 40# X20 yds
Goblet squats 25, 35, 55, 65 X15
Farmer's carry 140# X30 yds

5/12 Dirt bike ride. 40 miles of trails in the North Divide OHV area.

5/13 Rest day. Spent the day at an all day 70th birthday party for a friend. It was a long party... ;)

5/14
WU:
Row 1 km
Workout:
KB C&P ladder 35# X3X(1-4); 35# X2X(1-5) (120 reps)
KB swings 35# X 5:00 (161 reps)
Mountain bike in Cheyenne Mtn State Park. 9 miles; 1190' climbing; 8.4 mph avg.

The kettlebell program is definitely helping with my work capacity. My ride pace on the bike today was as fast as at the end of last season and after doing a KB workout. My shoulder stability and strength is also improved. My shoulders felt better after 40 miles of dirt bike trails than they did last year after 25-30 miles of trails.

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Good work men, as usual.
Nice powerlift total Cliff, plus nice PRs on pin press.
Bill, if you shoulder press 3/120, 135 for single is very near...go for it.

Friday 12 May:
Some abs and core
Then shoulder mobility
Pullups (underhand grip):
6,6,5,4,3 reps

Mon 15 May:
Kb swing
8kg Kb : 10,20,30 reps

EMOM 10min:
Kb swing 15reps/16kg kb (one pood)
This was nice one.

Kb lying floor press:
15/12kg, 15/24kg, 32kg: 6,8,8reps
10/24kg
Pullups (underhand grip)
6,6,6,5,4 reps

Some strech.