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Jan. 2 Work- We went to the gym but did not do the WOD. I did the Pitcher DB work-out with my son. We did various DB motions for a good 40 minutes. His workout found a few new muscles in my shoulder area's!! Should be back to the normal X-Fit activities on Monday.

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Sunday January 3, 2016
an hour with the chain saw and moving the wood I cut up.

Monday January 4, 2016
Two months until the Arnold.
Three months until the World Cup in Tokyo.

Easy C&J day
5x45#
5x95#
5x145#
5x175#

Deadlifts
20x265 (in two sets of 10 unbroken)

Walked on the new dreadmill.
1 minute at 2mph at each elevation of:
0%, 1%, 2%, 3%, 4%, 5%, 10%, 15%, 20%, 25%, 30%, 0%

It seems counterproductive to go over 20% b/c your steps get so short that you feel like you're barely moving. 20% seems more challenging than 30% b/c you're still "walking".

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great work jt.....nice to hear that you are going to be competing again

tonite

25lb bdells held at hips 2 rm box jump 29 1/4"

1 RM mega bow bar 375lb back squat
5 @ 265
6 (rm) @ 285

stones to rail working up 287lbs stone 42" rail

3 x 15 45 degree hip extension

4 x 12 ghd sit up

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Awesome stuff!!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squat:
5 @ 225#
3 @ 255#
10 @ 285#

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Jan 4
WU:
Dyno-Glide Peddler for 5Min then some mobility work
Row'd for 2Min.
!0 Push-ups
10 Air-squats
10 Ring rows

Strength-

A. 3×2 Back Squat 155, 165, 175
B. 2×2 Front Squat 135, 145
C. 1×2 OHS PVC today….

WOD-
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups
I got 150 total reps. I liked this one…….

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Tuesday January 5, 2016

Walked a mile on the boardwalk on a glorious sunny 20F day on the North Coast.
[url]http://www.mapmyrun.com/view_workout?w=1298604929[/url]

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Nice work guys!
[B]
At base Globo:
WU:[/B]
.3333333mi run
100+ SUs
1min on Jacobs Ladder
10 Leg swings on each leg in both directions
10 Air Squats
10 frog holds
10 push ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9
Right Hand KB Snatches, 1.5 Poor
Left Hand KB Snatches, 1.5 Poor
Pull-ups

DNF

[I]Got the first round done. Then, I found I had shut off the stopwatch. :icon_spee:ranting2: I couldn't finish due to an appointment. :shrug: [/I]

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@Cliff - Isn't it amazing how quickly the debauchery catches up with you?

1/2
WU: Row 10:00
Workout (for time):
KB OH press 20, 25, 35 X12/ (R) 4 X3X20
Pull-downs 70, 80, 90 X12/ (R) 15 X3X20
Split Squats 20, 30, 40 X15
DB Bench press 30, 35, 40 X12/ (R) 4 X3X20
DB Rows 40, 45, 50 X12/ (R) 10 X3X20
Deadlifts 45, 55, 65 X15
23:50
Cash out: Wall push-ups X3X20 (sternum high); plank hold 1:15

1/3 Bicycle trainer 25:00 easy with 5:00 cool down

1/4 Skiing at Breckenridge. 19,950' of vertical. Was very pleased that my legs felt great all day. The lunges and squats done over the last many months were apparently a good choice.

1/5
WU: Row 10:00 1881m
Workout:
KB OH press 25, 25, 35 X12/ (R) 5 X3X20
Pull-downs 70, 80, 90 X12/ (R) 15 X3X20
Split Squats 20, 30, 40 X15
DB Bench press 30, 35, 40 X12/ (R) 5 X3X20
DB Rows 40, 45, 50 X12/ (R) 12 X3X20
Deadlifts 55, 55, 65 X15
Cash out: Wall push-ups X3X20 (sternum high)

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Alden, almost broke my skis out this weekend. I do Nordic, but my kid likes Alpine so I am learning.

Today:
Bench - kg 60x3 70x3 75x3 80x3 85x3
Metcon (4:24)
(G/W) 15-10-5
Push-ups
DL@90kg

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@Alden it catches up faster than ever and takes longer to leave.

I am just hoping to still be able to rock the leopard print speedo when we go to mexico at the end of the month :D

last nite accessory nite at the gym

bunch of one leg toe touches, k.b. dead lifts, box jumps

a tabata of arydine for cals and 225lb dead lifts.....once again I screwed up the timing and counts...did a bunch for 8 minutes though

4 x 15 ghd oblique twists

shoveled wet west coast snow for an hour when I got home.

seriously considering breaking out the snow board next weekend. I have a high school coming out for the weekend and would love to take him to whistler and play there for a day.