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Spent the weekend Moving my Ma into her new place. That was a workout in it self, Took Monday off......

11/09/2018 Friday
10 Min Split Jerk Emom
1 rep on the minute building
75-135LB

Power Clean + Push Jerk
3 Sets of 3-5 reps unbroken
can add weight but work on balance and moving well with the combo
85LB.

WOD:
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”

85lb 4:52

11/13/2018 Tuesday
WU: Bike 10 Calories then
20 Lunges 10 forward / 10 backward
10 KB swings
10 squats
20 push-ups

4 Rounds:
2 min. Clock
10 Deadlift (185/125#) 155 for me
Max Calorie Bike
rest 2 min. b/t rounds
52 Calories

WOD:
For Time:
70 Sit-Ups
60 KettleBell Swings (35/20#)
45 dips
Used a band on the dips today.
9:07

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Five sets of:
Deadlift x 5 reps 155, 165, 175, 185, 195#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Campus Board Sloper x 2 laps
Rest 60 seconds

B.
15 minutes of:
10 Push-ups
20 Air Squats
0.25 mile Air-Dyne
6 rounds + 30 reps

1 strict ring muscle up
hip mobility exercises
20 Flexbar Wrist Extensions
5 rounds

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Way to go Tim!!

[B]14 Nov:
WU:[/B]
400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 20" Single leg step ups on each leg
10 Pull Ups
10 20" Box Jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 rounds of:
15 Hang Squat Cleans, 95 lbs
30 Push-ups

6:06

[I]Felt my shoulder on this one!![/I]

[B]16 Nov:[/B]

1.14 Mi Dog Walk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Thruster : 5-5-5-5-5 :
45 lbs (5), 65 lbs (5), 75 lbs (5), 95 lbs (5), and 115 lbs (5)

[I]Also did a lot of clean up of tree limb debris that landed on the roof due to Thursday's ice storm! Talk about functional fitness![/I]

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Thanks Bill! Functional fitness comes in handy quite often! Keep up the good work.

Yesterday
Bouldered with Jeff at Rock Mill. I had some good sends.

Today 11/18/18
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Simple and Sinister Program-I'm going to finish out the year focusing on this program.
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# Felt pretty easy. I will slowly up the weight.
10 Turkish get ups - 5 on each side 53#
All done in 15:35
My goal is to do a Turkish get up with 88# on my birthday. (12/31)

Hip mobility
VooDoo floss on forearms and elbows

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Tim- Thats some weight on the Turkish getups!!

11/13 Tues:
4 Rounds:
2 min. Clock
10 Deadlift (185/125#) 135 for me
Max Calorie Bike
rest 2 min. b/t rounds
I got 53 Calories

WOD:
For Time:
70 Sit-Ups
60 KettleBell Swings (35/20#)
30 Ring Dips
9:07

just did some light work movement activity Thurs/Fri getting ready for In-House Comp. Saturday:

11/17- Saturday Team of 4 2 working at a time.
Helen- Patrick
Fran
Nancy Patrick
Jackie
Round 2
DT: Patrick
Grace:
JI Jane Patrick
Diane
Round 3
Karen
Nasty Girls Patrick
Isabel Patrick
Elizabeth

Needless to say, I'm pretty sore.......:D

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Patrick - I was able to complete a TGU with 88# with each arm on my 50th birthday. I hope to repeat this 2 years later on my 52nd birthday. It is very intimidating. :eek:
That is a lot of work you did on Saturday. That would crush me.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44#
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#,
All done in 16:45

1 strict ring muscle up
10 pronators each arm
90/90 hip stretch
deep squat hold
5 rounds

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Tim, TGU's are harder than they have a right to be! Great work! You are going to hit that 88#!
Patrick, You mean to tell me you did Helen, Nancy, DT, GI Jane, Nasty Girls, and Isabel one after another?!?! :eek: Respect!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Single leg step ups on a 18" Step
10 Pull Ups
10 18" Box Jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
DL 5-5-5-5-5
135#(5)-225#(5)-315#(5)-325#(1)-335#(0)-315#(1)

[I]The 315# were doable, but tough. I didn't have anything after them. [/I]

[B]Evening:[/B]
1.14 mi Dog Walk

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
3 rounds of Cindy
10 Burpees (Yay! Burpees!!)
Burgner warm up

[B]WOD:[/B]
15:00 AMRAP:
5 Jumping Muscle-ups
4 Power Snatches, 75 lbs

8 rounds + 2 Jumping Muscle-ups, 74 reps

[I]I could feel my shoulders on this one. My PT told me that I was the fittest 61 year old that he knows! :rofl:[/I]

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Great Work Gents!! Yes I did all 6 of those work-outs last Saturday. Did them in sets of 2 with about 20-30 min between sets. Body is still sore 5 days later!!
I keep moving, that is the key!!

Happy ThanksGiving to all!!

11/20 Monday:
Max Effort Strict Pull-Ups
*One attempt*
then...
Tabata Strict Pull-Ups
8 Rounds:
:20sec. of Work
:10sec. of Rest
7, 5,5,5,5,3,3,3,4=40

Split Jerk with 3 second pause in the dip
5 sets of 1

Rack Jerk Dips
5 sets of 2
Dip part of Split Jerk Only

Split Jerk
Heavy Single
Good Practice......

WOD:
4 Rounds
Run 1 Lap
60 Double Unders
15 Toes 2 Bar
15 Box Jumps
Did SU's 16:52

11/22 Tuesday
Strict Press
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
got to 80lb, then did 65lb 8x

WOD:
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row
40 Kb Swings
30 Push Ups
20 Wall Ball Shots (20/14 lbs) / Situps for me
10 Handstand Push Ups / DB Press for me
Partner A starts with the row, Partner B then performs 40 kettlebell swings, Partner A then performs 30 Push Ups, Partner B does 20 Wall Balls, Partner A does 10 hspu, then Partner B does the row…and so on.

4 +172 did this one with my oldest boy Drew. He couldn't believe we made 4 rounds. He was real happy!!

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11/21/18
Bouldered at Rock Mill with Jeff.

11/22/18
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Simple and Sinister Program
Teo-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 53#
10 Turkish get ups - 53#
All done in 15:55

Hip mobility exercises

Happy Thanksgiving everyone!