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@Alden, being conservative is okay if it lets you come back and lift another day!

Sunday February 1, 2015

Drove home early, it took two hours instead of one...

Walked 1 mile on the treadmill at 2 mph, increasing incline every .1

Death By Kettlebell
Got through 15 rounds at 35# but stopped b/c my lower back was cramping.

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1/31 Saturday WOD
AMRAP 20 (one partner work at a time)
30 goblet squats (1.5 pood)
30 T2B
30 No-pushup burpee
Run 200M (both partners)
4 rounds + 32 reps.
Worked with Russ Sprouts. Felt I was holding Russ back a bit.


2/1 WOD
Hike Cathedral Peak
Took a little less than 2 hours up.

Claw

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Monday February 2, 2015

Mobility work sprinkled in with empty bar drills

Snatch Practice at RCW with Coach Dan Bell
5x20kg
3x40kg
2x45kg
1x 50, 55, 60, 65, 70
1 for 2 at 72kg
0 for 3 at 75kg (but it still felt good to try something a little heavier, these were close and revealed a new fault)

10 for 10 at 60kg while working on the new fault

The crazy volume of January is over and there's 5 weeks until the Arnold, so it's time to switch into a different mode that decreases the volume but increases the heavy attempts. It'll be interesting to see how it all turns out in March!

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Great stuff Guys!!

[B]28 Jan:
(IIn Hotel Gym
WU:[/B]
400m run
SUs
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups

[B]WOD:[/B]
Bench Press
5-4-3-2-1-1-1

2 50# DBs

Then…
7 min AMRAP
10 burpee box jumps (Used gym bench ~18") (Yay! Burpees!!)
7 Air Squats

3 rounds

[B]29 Jan
(Still in the Gym)
WU:[/B]
400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
"Stephen" (Scaled)
30-25-20-15-10-5 rep rounds for time
sit ups
supermans
V-ups
100# SLDLs
20:31 (Includes time I had to move from one end of the hotel gym to the other.)

[B]2 Feb
(Back in the Box)
WU:[/B]
400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

[B]WOD:[/B]
OH squat 3-3-3-3-3

95# (3), 95# (3), 115# (3), 135# (2), 135# (3),

then..

Up Ladder for 7 min (3/3, 6/6, 9/9, 12/12…)
Power Snatch (95, 65#)
Ring Dips

3 rounds + 5 snatches (41 reps)

[I]I did the 1st 3 Power Snatches straight, I couldn't keep that up for the rest. I need to work on keeping my hands on the bar![/I]

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back in town from a weekend with daughter in San Francisco. Get back into Phoenix just in time to watch the last quarter of the Super Bowl. Look like an exciting game.

Dead lift day: 3 times to 235,315,375.
5×10 GHB-back extension.
5×10 dead lift with chains.

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2/1 Snowshoeing in White River National Forest near Dillon, CO

2/2 Skiing at Keystone Resort. 31k' of vertical
KB press (L) 35 x10x3 (R) 25 x10x3
Pushups x5x3
KB rows 45x10x2

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Tuesday February 3, 2015

Walk, press, squat day

Walked 1.1 miles on the treadmill at 2mph increasing incline every .1

Bench Presses (E2MOM)
10x45#
5x95#
5x135#
5x155#
5x175#
3x195#
3x215#
1x225# (was by myself so I stopped here)

Squats
EMOM
10xempty bar (45#)
3x80
3x120
3x160
3x200

E2MOM
3x240
3x280
1x300
1x320
1x340 (this was nearly a miss but I fought it and got it)
10x200

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2/3 WOD
A. Passive Hang, :60, 3 sets @:60 rest

B. EMOM 12:
3-5 Power Cleans, TNG, @75% of 1RM
Started 3@125, went to 3@135. Glad I went a little more than 75%.

C. AMRAP 8:
:20 Hollow
10 Box Jumps
5 chest-to-ring pullup
6 rounds even.
Chest to ring turned to chin to ring, then nose to ring, etc.

Claw

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Claw, your chest to rings sound like my "As high as I can get 'em" C2Bs!

[B]WU:[/B]
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
10 Push Ups
10 Sit Ups
10 Hollow rocks

[B]WOD:[/B]
1 mile run
100 burpees (YAY! BURPEES!!)
1 Mile Row
100 KBS (Russian, 1.5 Pood)

44:43

[I]The mile took me over 10 min. :( The mile row took me ~ 8 min. The Burpees, I did in subsets of 5. (YAY! BURPEES!!) I did the KBS in subsets of ten, with the last 20 straight through. It was a brutal slog!![/I]

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2/4 WOD
A. 2 Minutes Max Sit Ups
69. Pleased with this.

B. February Monthly Throwdown "Pull It/Push It"
In 25 Minutes Find Your 1RM Deadlift and 1RM Strict Press
Press = 135 (ties PR)
Deadlift = 305
Not a PR but it's been a while since I saw a 300# deadlift.

C. AMRAP 8
10 Speedskaters
10 V-Twists (L/R = 1)
10 Air Squats
14 rounds + 20 reps.

Link to whiteboard: [url]https://www.flickr.com/photos/93561498@N00/16442674581/[/url]

Claw