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whooo hooo....great work as usual guys....happy new year......

great news about ohio state making it into the championships eh jt? watched both games much to the dismay of my wife.....:p

saturdy my wife and i went out for a little snow shoe excursion at the sea to sky gondola.... [url]www.seatoskygondola.com[/url] (wfs) as we had bought winter passes and needed to make them start paying for themselves.....started out on an intermediate loop trail that should have taken 2 -3 hours....turned into a 14 k.m. 5 1/2 hour epic which we just made it back to our vehicle as it was getting dark.....


last nite at the gym


Pin Press: 8x3 (Minis) OTmin. 95lbs
*40% of 1RM
**just above chest

Ext. Rot. Band Pulls: 3x20/s

Floor Skull Crushers: 8-8-8 (max chain) one set of 1/2" chain....shoulder was tweaky

Seated MAG Rows: 10-10-10 (W) 90-100-110
*1sec hold at chest

10-10-10: 5-8-10
1 Flat Bench Reverse Fly
1 Flat Bench OH Raise shoulder did not like the last few of these

Band Tate Press: 100/s single red band

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@Cliff, yes people are pretty excited about football around here these days. Sorry to hear about the 5.5 hour epic, epics are, well, epic.

Tuesday January 6, 2015
Kind of an easy day

Stretching
Walked 1.1 miles on the treadmill increasing the incline every .1 mile
Bench Press
10-10-10-10-10
45, 65, 85, 115, 135

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@ JT yup epics are epics and at our age i am kinda glad they are getting a bit further and farther between :D

last nite


DBs on Shoulders Box Jumps: 2RM (24") 30 lb each shoulder

Bow Bar Back Squat: 1RM 353 20 lbs on last time

Deadlifts: 8x1 OTmin. 360lbs

SS Concentric Good Mornings: 20-20-20 100-110-120

GH Raises: 3x8

5 rounds of:
20 1/2 GHD Sit-ups
20 Hip Ext.

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good work guys.

Bench day. After rowing , stretching.

BP: 5X195, 3X225, 1X245 (R2)
5X10 Bent rows w. 2 pood KB's
5X10 Dips
5X10 BP 95 w. chains for speed.

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Great stuff Guys!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
10 Air squats

[B]WOD:[/B]
Row 2k
rest 3 mins
Row 1k
rest 2 mins
row 500m
rest 1 min
50 wallballs (20#)

25:25

[I]I tried to keep the rows around 2 min/500m. Tried to do the JT rowing. I was able to keep that pace. The Wall Balls were tough. I was able to eventually do them in subsets of 5.
I did this with one of our firebreathers & he finished it 3 minutes before I did. (Of course, this was his 2nd WOD of the day! :D )[/I]

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Wednesday January 7, 2015

The sun didn't shine today, and the wind howled in off Lake Erie. The wind chill was -20F and the waves were breaking all the way over the top of the 80' tall lighthouse at the mouth of the Cuyahoga River. I went to Ctown to practice C&J. Did a 1k warmup row and then started lifting. I stank. The entire time I stank. Didn't have it. Couldn't buy it. Did 5x95, 5x125, 5x155, 5x185, then missed 5x215. I felt slow and sloppy and fat and weak. I felt like quitting. I felt like a loser. Like I'd wasted the last 18 months. I sat on the chair as sweat ran off my nose and chin and forehead and looked at the bar and thought about the last 18 months of Oly practice and the ten more months needed to try to qualify for the World Championships. I thought that maybe being American and Pan American champion was enough. That I could figure out something else to do. I sat there a long time and looked at the bar. It's so tempting to quit, to move on, to find a new focus. I think I'll lift tomorrow, but I'm still not sure. Staring at the bar provided no answers. The bar doesn't care. Nobody cares. After a long long time I realized I care. I think I'll lift tomorrow. I'll let you know....

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@Bill, good job on the rowing, we're old enough to know how to do it right...

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@bill.....nice job on that one. i find that 2 minutes/500 is a good pace....

@JT.......not at your level but i know what you mean and feel your pain.....have experienced it with a couple of different things i am involved in...one i dropped and it was a good thing....one i kept doing and it was a good thing....only you know which path to take....

last nite


Single Leg Rack Pulls: 10-10-10/s 75-65-65 had to drop down weight...my balance was totaly shot

Stone (lap to rail): 5-5-5 108-122-135

Lateral Squat:3x20/s red band
*band X'd around knees

Ankle Weight Hamstring Curls: 200 5lbs per side...unbroken

Hollow Rock: 3x35

Row: 15min.
*light and easy

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@Cliff, thanks.

Thursday December 8, 2015

Went down to the gym and walked on the treadmill for 1.2 miles, increasing the incline every .1 mile. Then alternated light squats (focusing on form) and light dumbbell presses (focusing on punching fast) for a while. Am still dealing with the black dog today...

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@JT......keep on keeping on.......it will all come together....you might just be having a couple of heavy gravity days...... :D


last nite


Bench Press: 5-5-RM (5 or more) 145-165-185 (8 reps)
*add 5# from Dec. 10th 2014

Side Lying DB Ext. Rot.: 3x15/s 5/8/10

DB Bench: 2x15 30/35
*elbows close

Tri Kickbacks: 12-12-12/s 15-20-25


Seated MAG Rows: 10-10-10 (M) 90-115-120

Underhand Pull Aparts: 150 started on these and my left shoulder was just way to cranky.