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Jan-Sounds like a fun game:)
Cliff-Sounds relaxing!

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 53, 71#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

Four sets of:
Alternating Reverse Lunges x 5 each leg 35, 35, 45, 45#
Rest 45 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 45 seconds
Inverted Rows x 10 reps
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-15 min EMOM

100 Band Pull-Aparts + Mobility Work

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2 problems
12 push ups
10 second 2-finger hang
10 band pull aparts
Flexbar wrist extensions
5 rounds

Steve Maisch Training
Hangboard Strength
Workout 3
10 second hang with 2 minutes rest between. Four sets for each hold.
Open Crimp (Small Metolius Rung) 10#
10, 10, 10, 10, 10, 10
L. 2-finger 10#
10, 10, 10, 10, 10, 10
Pinch-RPTC 0#
10, 10, 10, 10, 10, 10

Worked in 5 sets of 20 glute bridges, 5 sets of 12 push ups, and 5 sets of 20 band pull aparts.
Couch stretch

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8.08.2017 Tuesday

WU: Run 400M then 2 Rounds
10 Pushups
10 PVC Pass-thru's
10 Lunges w/35lb plate over-head
10 air-squats

On the 2:00 Min for 20 Minutes 75-85LB for me
2 Front Squats
4 Lunges
1 Push-press

WOD:
4 Rounds:
2min. Clock:
30 Double Unders / 60 SU
2 Rope Climbs
Max Rep Front Squats (135/95#) 85lb for me
rest 2min. b/t rounds

I got 26 Front Sq. did 7 of 8 of the rope-climbs. I use my arms too much, need to work on my footwork on Rope-Climb.

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15 Kettlebell swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Windmils 20, 20, 35
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 185, 195, 205, 215, 225#
60 seconds
KB Floor Press x 5 reps 35, 45, 45, 53, 53#
60 seconds
Campus Board (sloper) x 2 laps
60 seconds

10 minute EMOM
2-1-3 kettlebell armor building complex 45# KBs
2 double cleans
1 double press
3 front squats
I used 44s for the first 5 rounds and 35s for the last 5 rounds. Press was getting hard. Left arm is weaker than right. I'm working on it.

1 strict ring muscle up
20 band pull aparts
30 seconds deep squat hold
5 rounds on the 2 minutes.

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jan.....sounds like something we played when I was a kid....we were to poor to have a ball though so we used a can and called it "kick the can" :rofl: sorry could not resist that one :D


last night....still super smoky and hot here

1" above chest pin press 250 5 lb pr:pepper:

4 board bench press 6-6-6-6 135-185-205-225

4 x 10 10 kg rope pushdown

200 red band lying on bench pull aparts

100 red band face pulls

off to the interior tomorrow for a "pirate convention" 3 days of sailing on lake Okanogan with some good buddies. one of whom is SAILOR JERRY

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[QUOTE=Cliff Miller;1269312]jan.....sounds like something we played when I was a kid....we were to poor to have a ball though so we used a can and called it "kick the can" :rofl: sorry could not resist that one :D [/QUOTE]

:) no problem..fun. Actually, when i was a kis we called it 'ten sticks on the plank' We had a plank of wood something under it on the middle so it was like a swing, then the 10sticks to the other end and someone kicked the plank so the stics flew. Then you had to pick the stick's up and after that you started to seek the others..So we were not much richer here in Finland :)
Enjoy the sailing.

Thu 10 Aug:

Bike 10min
Band apart - 25,25reps

Alt Db snatch -> Sledge push ca 40m (ca 130ft)
10/15kg -> 40kg sledge
10/20kg -> 40kg sledge
10/25kg -> 40kg sledge
10/30kg -> 40kg sledge

Ski Erg

500m - 2:30
500m - 2:26

Assault Bike 5min

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5 rounds
20 Kettlebell Swings
2 TGUs (1 each arm)
35, 44, 53, 62, 71#

Shoulder Circuit
Cuban press variation x 10 2.5#
Overhead press + windmill x 10 20#
Shoulder taps x 10
3 rounds

10 minute Rice Bucket Routine

Various Exercises
Squat Holds
Handstands (against wall)
Mobility Work

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Sat 12 Aug:

Bike 10min

Green rubberband assisted pullups
10,10reps
Pushups 5,5reps
C2row
5min 1170m

Then a "fit test":
C2row-500m
40 air squats
30sit ups
20push ups
10pull ups (underhand hrip)
- 6:36min

5min Assault bike for cooldown.

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Good work Fellas!! Keep it up.

8.11.2017 Friday
WU: RUN 400M then
5 pull-up
10 Push-ups
15 Air-squats.... imagen that

1 x 1 1 Rep Max Split Jerk Hit 155lb a PR by 15lb. I thought my best was 165lb, bit turns out it was only 140lb.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

WOD:
Cindy
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Only got 11 + 20, looking at my log my best CINDY prior was 12+9. Felt like I lost count today... but hey sticking to the score.

8.12.2017 Saturday
WU: RUN 400M

20Min. work to heavy Clean & Jerk. I got to 135lb.

WOD: Partner WOD
Run 400M
50 DEADLIFTS
Run 400M
50 Cleans
Run 400M
50 Push-Press
14:49 for us.

then sets of 10:
50 Sit-ups
30 strict Push-ups

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Yesterday
Bouldered at Rock Mill with a good group. Lots of good problems.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
Five sets of:
Single-Leg Kettlebell Romanian Deadlift x 5 reps each leg-20, 35, 35, 44, 44# KB in each hand.
Rest 45 seconds
Kettlebell Press x 5 reps 35# KBs
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
25 Double Unders
10 Push-Ups
20 Kettlebell Swings 44#
8:35

1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
30-60 second deep squat hold
5 rounds

Finished with handstands against wall and additional mobility work.