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July 19, 2016 Tuesday Son Logan's 20th B-Day

Mobility......
WU:
Run 400M
20 lunges
10 pull-ups
20 push-ups
15 airsquats
20 lunges

6X4 Sumo Deadlift
6@135, 6@165, 6@185, 6@205, 6@235

WOD: Christine 3 rounds
Row 500M / Run 500M
12 Deadlift @ body weight
21 Box Jumps 20/24

13:44- I ran all 3 rounds, rowers full.... did body weight on DL 165lb. Good work-out today!! Getting the hang of these Sumos. Doing 6 in a row is tougher then just 2 like last week.

3x20 weighted sit-ups

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Patrick, Nice Christine!! Great job on those Sumos!!

[B]WU:[/B]
1 mi run
10 10 SUs + 1 DO Attempt
10 Leg Swings on each Leg in both Directions
10 Air Squats
10 Frog Holds
10 Push Ups
5 Pull Ups with 1 hold

[B]WOD:[/B]
3 Rounds for Time:
10 Toes to Bar
15 Back Squat* (#135/95)
20 Burpees**
250m row
*Do not use a squat rack
**Jump up to a 45# bumper plate

23:33

[I]I could feel how weak my right hand grip was on the TTBs.[/I]

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

Bench Press: :yikes:
5 @ 90#
5 @ 100#
5 @ 135#

[I]1st Bench Press in over 2 weeks!! My shoulder seems to handle this load![/I]

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[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10. Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
10 Pullup progressions
5 box jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Linda
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
1.5 BW DLs (225#)
BW Bench Press (115#)
.75 BW Cleans (115#):shrug:

32:48

[I]Had to go light due to my shoulder. I do know how to pick WODs with Bench presses last night and DLs tonight. Did it almost 2 minutes faster, than my last attempt in 2010!![/I]

[B]Evening:[/B]
DLs:
5 @ 140#
5 @ 175#
5 @ 210#

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Bill- Great Work on the WOD's!!! Take it easy on the shoulder:yikes:

July 21, 2016 Thursday

Mobility......
WU: Run 400M then
20 walking lunges
10 push-ups
15 air-squats
10 pull-ups
15 PVC pass-thrus
Work on Candlestick To Flag Progression

Skill
EMOM for 8 min
Handstand Hold 40 Seconds Held most for 40sec....
15 GHD Sit ups

Conditioning: Rest 5 Minutes in between Amraps
Amrap 5 Minutes 7+5 here
5 Power Cleans 95/65
5 Push Press 95/65

Amrap 5 Minutes
"Cindy"

Amrap 5 Min 3+5 here
5 Lateral Burpees over Bar
5 Hang Power Snatch 95/65

5 pull-ups 3+5 here
10 push-ups
15 airsquats

Got some work in today.
:pepper:

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July 22, 2016 Friday

WU: Run 400M then
10 airsquats
10 inch-worms
10 PVC Pass-thrus
10 Good morning

WOD:
Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

DT is...
12 DeadLifts @ 135
9 Hang Power Cleans @65
6 Push Jerks @65
155lb/105lb RX

Cindy is....
5 pullups
10 pushups
15 airsquats

14:27

A few Front squats: 2@95 2@135-2x Tired......Done.

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July 25, 2016 Monday

WU: Run 2 Laps then:
10 PVC pass-thrus
10 Good Morning
10 Push-ups
15 Air-squats
10 Push-ups
15 Air-squats
20 walking lunges

Back Squat
Running Clock:
On the 0:00 - 5 Back Squats @125
On the 2:00 - 4 Back Squats @145
On the 4:00 - 3 Back Squats @155
On the 6:00 - 2 Back Squats @175
On the 8:00 - 1 Back Squat @185
Build throughout.

WOD
1100m Run
40 Pull-Ups
30 Thrusters 65lb here.....
20 Calorie Row
For Time!

16:18 Sweating thru this one, like 102F here today and getting hotter thru-out the week!!

Tabata Planks.... 8 rounds

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Great stuff as always, Guys.

7/25
Shoulder pre-hab
OH Press - 45, 55, 65, 75 X10
Pull-ups 5, 10, 8, 7
Push-ups X3X10
Bent over rows 65, 85, 95, 95, 95 X12
KB swings 35 X3X20

7/26
Bike trainer 27:00

Took a spill on my dirt bike two weeks ago and hurt my knee. Steep hill, lots of loose decomposed granite and insufficient rider skill. Taking up dirt bike riding at 61 might not have been the wisest course or action. :rofl: I bought a spiffy set of knee braces last week that should prevent a recurrence; having too much fun at this to give it up.

MRI today, follow up with ortho on Friday to determine out if I need surgery. Some things hurt (kneeling, flexion past about 110 degrees) but good news is that major improvement has occurred since the injury. I can ride the exercise bike and do lunges and swings. Unless the doc tells me otherwise, I'll be back on the mountain bike next week.

"Wear out or rust out." Those are the two choices available. I plan to wear out... ;)

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Alden- I like the Plan... No RUSTING!!! Take it easy it takes a bit longer to heel these days.

July 26, 2016 Tuesday
WU: Run 400M then,
10 PVC Good morings
20 Airsquats
10 Push-ups
20 Walking lunges
10 Pull-ups
20 Cradle-rocks

Strength: Work up to a heavy set of 5 Dead-Lift
8@135, 5@185, 5@205, 5@225, 5@235, 2@255

WOD: 21-15-9 Hang Clean, Burpee over the Bar, DU/SU
21 Hang Clean
21 Burpee over Bar
100DU / 200SU15
15 Hang Clean
15 Burpee over Bar
75DU / 150SU
9 Hang Clean
9 Burpee over Bar
50DU / 100SU

Tabata Sit-ups 8 was my lowest, 11 my Max.

12:15 Did SU Nice and Hot today....Like 108F and supposed to stay this way and get warmer the next couple of days. Of course I do the 5:30PM class which is the HOTTEST point of the day in our area.... weird being HOT'est so late in the day

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July 27, 2016 Wednesday

WU: Run 400M then
20 walking lunges
10 push-ups
20 Sit-ups
10 PVC pass thrus
10 PVC OVH squats

6EMOM 1 Snatch 2@55, 4@65
rest 4Min.
6EMOM C&J 1@65, 1@75, 4@85

For Time
30 Muscle Ups or 30 C3B and 30 Dips. 5:52

8 Min. Tabata: 20Sec on / 10 Sec. rest for Total Count:
C2B / Front squats

I got 69

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July 29, 2016 Friday

WU: Get loose and stretch, do a few movements

WOD:
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

got 212 did ladies RX, last time I got 192, but I think I did Men's RX. This is a good one, ya when its 102F........:smiley_ev