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@ JT

doing anything for marital bliss is worth it :D


last nite


Multi Grip Bench: 5-3-RM (1 or more) 152.5-172.5-192.5 (5 reps)
*or 5 # from Dec. 3rd 2014

Ext. Rot. Band Pulls: 3x20/s

Mega Bow Bench: 6-6-6 102-122-132
*3 sets of 1/2" chain

Tate Press: 8-8-8 25-30-35 dbell

Flat Bench MAG Rows: 10-10-10 (W) 45-70-90

Flat Bench Reverse Fly: 10-10-10 8-12-15

DB Rollbacks: 100 10lb dbells

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12/30 WOD (Open Gym)
One day of 10K Kettlebell swing challenge
5 rounds of:
10 swings
:30 rest
15 swings
:30 rest
25 swings
:30 rest
50 swings
3:00 rest.
34:10 (I skipped the 1-2-3 reps of a strength move during the rests).

Splits (including 3x:30 rests) = 4:16, 4:30*, 4:30, 4:29, 4:25. (* = possible timekeeping/counting error) The grip is what goes. I can see where 20 days of this would make a difference, but I think it would also bore the living crap out of me. This is something I'll repeat sporadically, aiming for longer sets in the rounds of 50.

Claw

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Everyone's been Kick@$$ during the holidays!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
20 sec fingertip plank
10 push ups
10 Bar taps
5 pull ups/chin ups
10 hollow rocks
10 Burpees (Yay! Burpees!!)
10 45# Push Presses
10 45# OHS

[B]WOD:[/B]
Push Jerk work
then…
Tabatta: 8 rounds of 20 sec exercises and 10 seconds rest
pull-ups
1.5 pood kb swings
sit-ups
1.5 pood goblet squats

45#, 65#, 95#, 125#, 145#, 165#, 145#

3/9/9/5

[I]First WOD in a week. I've been wrapped up with all the Christmas stuff! Also, Saturday, I got a new granddaughter! (8 lbs & 21 in) :D (Grandbaby WOD: Pick up the Baby AMRAP!)

Though, I've been doing 10 Burpees (Yay! Burpees!!) a day just because. I could feel not doing any WODs for a while! The push jerks went easy until 185#, I wish I tried 175#.
The Tabata was tough for the Pull Ups and the Goblet squats. The GS were more like weighted squats and I could feel sharp pain in my right knee. I went away to the later rounds. This was brutal[/I]

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12/30 Overhead Press
WU: Row 1km; straddle hops; pull-ups

Workout:
Overhead press 50, 60, 75 x5/ 90 x8/ 105 x6/ 110 x5
Weighted pull-ups (+21) 5, 8, 7, 5
KB press 35, 35, 45 x10
KB swings 35 x100 (3:18)/ 45 x25

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@Claw, my training partner did the 10k challenge, and did the strength moves in between. He improved his time on the first workout by 36%. He had to get some gloves b/c his hands got torn up.

Tuesday December 30, 2014

REST DAY (I needed it...)

Snatch Day tomorrow, then C&J day on Friday.

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great work as usual guys

last nite


Reverse Hyper: 15-15 (warm up) 90lbs

Rack Pull: 1RM *4-6" off the floor 445lbs

GH Raise: 3x5

Strict Reverse Hyper: 10-10-10 130 lbs ba

GHD Plank Rows: 20-20-20 *barbell bar(45lbs) bar-55

Single Leg Hip Bridge: 50/s these were painful between 40 and 50
*on floor, no bands

DB Sit-ups: 10-10-10 20-25-30

Standing Abs: 100 large green band


hope all you guys have a safe and happy new years eve tonite and that your 2015 is even better than your 2014.

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Wednesday December 31, 2014

Some warmup and mobility work.

Then snatch practice:
5x75#
5x95#
5x135#
5x155# (went 5 for 5, very encouraging)
2x165# (went 0 for 2, some days you get the bear, some days the bear gets you).

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@Cliff, yes it is...

Tuesday December 31, 2014 (pm session)

I was sitting by the window working and the early winter sun was just streaming through the window. I knew it was cold outside (e.g., 19F) but the sunlight was just too tempting. The ground was completely frozen so I put on some running shoes and walked really fast around the farm once. I even broke into a trot twice, for about 200 yards each time. I used to love being a runner. This is the best my back has felt since I hurt it July 8th. Hopefully the new year will bring some trotting and maybe even jogging as I embark on the quest to qualify for the 2016 World Masters Weightlifting Championships.

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Fantastic Stuff Guys!

[B]WU:[/B]
Leg Swings
Squats
Shoulder Mobility work

[B]WOD:[/B]
NYE (New Year's Eve)

31 KB SDHP @ 1.5 Pood
28 AbMat Sit Ups
31 Pull Ups
30 Burpees (Yay! Burpee!!)
31 KTE
30 WB 20#
400m run
31 KBS 1.5 Pood (Russian Swing)
30 75# Push Press
90 SUs
31 TTB
30 Push Ups
500m Row
49:44
[I]I have NO shoulders!! I was the slowest one even though I was keeping up until the Pull Ups. (Got there @ 2-3 minutes!) I went to the Push Ups instead of HSPUs because my shoulders were feeling it after the TTBs.
:pepper:Happy New Years everyone!! :pepper:[/I]

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@Bill, you have shoulders, keep at it.

Thursday January 1, 2015

Happy New Years!

TGUs up to 53#, very encouraging.
It may be a coincidence that my back is feeling better since adding TGUs and KB swings back in, but it may not be a coincidence...

2 front squats @ 45, 65, 95, 115, 135, & 155#
3 sets of 3 Front Squats @ 185#
(Watched my training partner bust out a 3 rep max PR FS)

Death By Kettlebell
EMOM for 20 minutes, start at one swing and add 1 swing
Did rounds 1-13 overhead with 35# KB (compare to last time rounds 1-11)
Did rounds 14-19 eye level with 20# KB
Did round 20 overhead with 35# KB

Beautiful winter sunshine again today, but a vicious cold wind...