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Yesterday

20 minute trail run. Some nice little hills.

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Thursday December 24, 2014
Christmas Eve

Swam 21 minutes.
Lost track of how far I went, which was actually a good thing b/c it let me focus on the feel of the water. Wonder if I could ever swim 2.4 miles in 95 minutes again like when I did Ironman.... Maybe after Oly lifting is over.

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Way to go guys!

[B]23 Dec:
WOD:[/B]
Bench Press:
5 @ 155#
5 @ 175#
5 @ 200#

10 Burpees (Yay! Burpees!!)

[I]The last set was tough![/I]

[B]24 Dec:
WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift:
5 @ 235#
5 @ 270#
6 @ 305#

[I]Merry Christmas Everyone!![/I]

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Merry Christmas and Happy Hannukah everyone. Wishing all of you a wonderful holiday and many blessings.

12/21
Incline treadmill 5:00 warm up/ 30:00 @3 mph and 9% average grade/ 5:00 cool down

12/22
WU: Row 10:00 1915 m
Workout:
KB OH press 20, 25, 35 X12/ (R) 3 X3X20
Pull-downs (L) 65, 75, 85 X12
Static split squats BW, 10, 20 X15
DB bench press 30, 35, 40 X12/ (R) 3X3X20
DB rows 40, 45, 50 X12/ (R) 5X3X20
Air squats X15/ Goblet squats 20, 30 X15
Turkish "sit-ups" (TGU without the stand up) (L) 25 X10/ (R) 4 X10

12/23
Row 20:00/ 3641m
Treadmill 15:00 3mph @ 5% grade

12/24
WU: Row 10:00 2018
Workout:
KB OH press 20, 25, 35 X12/ (R) 4 X3X20
Pull-downs (L) 70, 80, 90 X12/ (R) 10X3X20
Static split squats BW, 15, 25 X15
DB bench press 30, 35, 40 X12/ (R) 4X3X20
DB rows 40, 45, 50 X12/ (R) 7.5X3X20
Air squats X15/ Goblet squats 20, 30 X15

12/25
Bike trainer 5:00 warm up/ 30:00 with intervals - 1:45 work with 3:15 recovery/ 5:00 cool down

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A late Merry Christmas to all. Just been walking a bunch. Dec. 24 SD Zoo. About 6.8 miles. Dec. 25 walked. 4+ miles down the resort strip

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Nice stuff guys!
[B]WU:[/B]
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Shoulder Press:
5 @ 95#
5 @ 110#
5 @ 125#

[I]The last round was tough.[/ I]

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12/25
60 minute trail waddle.
I was shocked I could do something resembling a run/jog for that amount of time. Tomorrow I am going to go from the river up to the Comcast tower. Gains about 800' in like maybe 1 1/2 miles. People not familiar with Pittsburgh aren't aware of the rather interesting geography of the area. Then hopefully Monday it is off to Pittsburgh Barbell Club for some Olympic lifting.

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@Alden, 9% incline is brutal!
@Andrew, yes the hills in Pittsburgh are steep. Say hi to Reeg for me.

Saturday December 26, 2015

Drove down to Columbus with Tim & Jeff & Lisa & Mary.
Stopped at Rogue fitness for some shopping.
Drove to Kinetics rock climbing and fitness center.
Stretching, mobility.
Bouldering.
Snatch practice up to 155#.
Shot some hoops.
Drove back, stopping for a nice Mexican dinner.
Long fun day.

Sunday will be a "rest" day spent coaching basketball.

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12/26 Rest day

12/27
WU: Row 10:00 / 1966 m
Shoulder rehab protocol
Workout (for time):
(L) KB OH press 20, 25, 35 X12/ (R) DB OH press 4X3X20
(L) Pull-downs 70, 80, 90 X12/ (R) 10X3X20
Static split squats BW, 20, 30 X15
(L) DB bench press 30, 35, 40 X12/ (R) 4X3X20
(L) DB rows 40, 45, 50 X12/ (R) 10X3X15
Dead lifts 20, 30, 40 X15
39:45

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Sounds like every one's rocking the WODs!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squat:
3 @ 210#
3 @ 240#
10 @ 270#