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Alden- Sounds like the Skiing is going good!! Bill- Great WOD's your having!!

February 6, 2016 Monday
WU: Dyno-Bike 3Min Then
15 PVC OVH Squats
15 PVC Thursters
10 Pull-ups
25 Situps

Power Snatch:
3@45lb
3@55
3@65
3@75

Snatch Pulls
3@80lb

Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups

12:16- Need to get back to RX on this one by early summer.

Hip did OK, did not push it, used a 5lb training bar on the Thrusters and went easy on the Rower. Used a thinner green band on the PU. Starting to get back on the Pull-ups!! I just need to go slow and easy on my shoulders, I think the band work I do on my shoulders most everyday is helping. If you have shoulder problems I recommend looking into: [url]https://crossoversymmetry.com/[/url]

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Patrick, Way to go on Jackie! She and I had a SERIOUS runin in 2011! Cost me a stitch! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
Oly foot work practice

[B]WOD:[/B]

Power Clean 3-3-3-3-3:
95#(3)-115#(3)-135#(3)-155#(1)-155#(2)

Front Squats 2-2-2-2-#:
135#(2)-155#(2)-185#(2)-205#(2)-225#(2)

Squat Clean 1-1-1-1-1:
95#(1)-115#(1)-135#(1)-155#(1)-155#(1)

[I]I was not happy about the Power Cleans. But, the Front Squats and the Squat Cleans felt good. Though I could FEEL my knee!:eek:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 105#
5 @ 125#
21 @ 140#
5x10 @ 75#

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2/07/2017 Tuesady

WU: Dyno-Bike 4Min then
50 DU / 100 SU
30 Walking lunges
20 Situps
10 Push-up
5 Pull-up
50 DU / 100 SU

Row Conditioning I didn't go too hard.... avg. 56-57sec each round
2 sets of: 6x200m, :20 rest
Rest as needed between sets

Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU

4:59- Only did 105lb on DL and did DB Press instead of HSPU.

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Patrick, Nice work on Diane! Good work also on those rows!

[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
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
20 min AMRAP:

15 Burpees (Yay! Burpees!!)
20 65# Step ups, 20" box
25 65# Lunges
30 AbMat sit-ups
35 Hand Release Pushups
120 SUs

1 round + 15 Burpees (Yay! Burpees!!)+20 Step ups + 25 Lunges + 30 Sit Ups + 35 HRPUs

[I]I got 32 more HRPUs on the 2nd round than I did almost 2 years ago![/I]

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

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Good workouts gents! Great.

Mon 6 feb:
SquatHighPull -> One arm row with Kb

SqHP 10/16kg (one pood) -> Kb row 10/16kg
10reps: 16,24,32 kg x5 10reps: 16,24,32kg x5

50 Kb swings (15,20,15 reps) with 24kg kb (1,5pood)
One arm Kb lying on floor french press :
20/8kg,8/16kg 1negative rep/24kg, 20/8kg, 8/16kg, 1 neg/24kg

Wed 8 feb:
Bysy day had not much time.
At home:
Some ab work
Push ups: 5,10,15,15,20,20 reps

Thu 9 feb:
Full gym again, like last thursday..

Crosstrainer 15 min (158kcal)

Db snatch alternating 10 reps (5+5reps) :
12,5kg (27.5lbs), 17,5kg, 22,5kg (50lbs), 27,5kg
32,5kg (71,5lbs), 30kg, 20kg.

Hammer curls
4x15reps/12.5kg Db's.

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Jan, We have to work hard to keep up with you! ;) Awesome work there!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
1 Pullup
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-18-15-12-9-6-3

115# Power Cleans
One-leg squat, right leg (Did progressions)
One-leg squat, left leg (Did progressions)

21:43

[I]I was able to do the cleans as opposed to two years ago. My knees felt the last two days' WODs. I did the power cleans in subsets of 3. I was glad to at least be able to finish the WOD this time around.

I also got to impress one of the guys in the box telling them about Jan and Cliff's rowing marathons.[/I]

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

10 Pullups

10 1.5 Pood KBS

Dead lift:
3 @ 220#
3 @ 250#
8 @ 280#
5x8 @ 155#

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2/08/2016 Wednesday
Good work Gents- Bill did you get 7 DU in a row or did you get 1 DU 7 times?? I can get 1DU at a time... can't seem to get 2,3,4,5,etc. although the other day I did get 2 in a row. DU are my goal in 2017

Did my Wed. Yoga work, still figuring it out. I like the breathing concepts and we did more balance and stretching. I was a little sore the next morning

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Thanks Bill :)
Today:

Bike 10min

Have you anyone done abs on a latpulldown machine?
Instead of a bar you put a rope, and sit backwards to the machine,
grab the rope and pull your hands to shoulders. Then breathe out like
as a "pilates-breathe" and tense abs and roll-lean forward so that elbows
touch the knees, then sloowly return back up and repeat. Great ab exercise.

Seated abs on pulldownmachine ->renegade row
Abs 10/30kg ->renegade row 10/10kg Db's
6/40kg -> 10/10kg
6/40kg (88lbs) -> 10/10kg (22lbs)
6/40kg -> 10/10kg

Stiffleg/Romanian deadlift
5/60kg (132lbs) 4/70kg 3/80kg 2/90kg(200lbs)
Then singels with:
100kg (220lbs),110kg, 120kg (264lbs). 130kg. 140kg (308lbs),
150kg, 160kg (353lbs), 170kg (375lbs), no lift-180kg (400lbs)
5/100kg

Bodyweight (95kg =209lbs) Dips
30sec rest between set, start from 2 reps and add always
2 reps/set until you cant't get anymore...
2,4,6,8,10,4reps

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Patrick, Unfortunately, the later! My goal is to get to the point where I can do more DUs in a row!

Jan, I tried the pull downs kneeling and facing the machine. I haven't tried it the way you described. Nice work!

1+ mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood KBSs
Shoulder Press:
3 @ 90#
3 @ 100#
7 @ 115#
5x10 @ 65#

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[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 2)
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
6 RFT:
15 HSPUs
5 315# DLs

23:28

[I]I did this one in 2014. It took me a little over 9 min. I was not able to keep my hands on the bar, which is why I was able to do it so fast. I checked my log and found that back then, I scaled to 225#!! No wonder it was easier! :rofl: I felt better! [/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBSs
Back Squats:
5 @ 220#
3 @ 250#
23 @ 280#
5x10 @ 145#