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Thanks Cliff!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings each leg, both directions
10 air squats
20 sec fingertip plank
10 Push ups
10 Bar taps
2 Pul ups with holds
5 Ab rollers
10 45#presses
10 45# OHS

[B]WOD:[/B]
Randy
75 Snatches @ 75#

10:40

[I]This was about 3 min slower than my last full Randy attempt. I kept trying to do subsets of 2 or 3, mostly 2. I was glad I was able to finish this completely.[/I]

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Friday December 5, 2014

Swam 1050 yards (1/4 of an ironman) in 27:09.
This would get me under the 2 hour cutoff.
Might try to put together an Ironman relay team for some time next year.

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[I]I was bumbed yesterday because I thought my Randy time was SO slow. I checked my WOrkout log and found that I had clipped 1:08 off my previous Randy time!! SWEET! :pepper:[/I]

[B]WOD:[/B]

Get as far into this pattern as you can in 30 mins
Bike 1 miles
Row 250m
Bike 2 miles
Row 500m
Bike 3 miles
Row 750
… and so on ….

I used the recumbent Bike, got the 1st 2 Bikes & rows and 2.74 mi of the 3rd bike in!

[I]I could feel the backs of the my legs on this one![/I]

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@Bill, nice work on the 1:08 PR.

Saturday December 6, 2014

Had to skip the Oly meet in Grafton.
Got in a 1.2 mile walk.

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Sunday December 7th, 2014

Ten different stretching and mobility movements to loosen up my sore back.

Death By Kettlebell
(started with 20# overhead, went to 15# and then 10# to eye level for rounds 11-19, then back to 20# for the final round of 20)
Was very happy to finish this and to keep moving for the 20 minutes.
This is going to be my go-to Sunday workout until I can finish it at 35# for all twenty rounds. KB swings rule.

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12/3 Deadlifts
50, 55, 75 x5/ 95 x8/ 110 x6/ 115 x7
Goblet squats 35, 45, 52 x10

Closed out my workout log that was started on 01/01/2011. Lots of lifts and WoDs in that book. Started new log.

12/5 Overhead press
45, 55, 70 x5/ 85 x8/ 95 x6/ 100 x9
Pull-ups BW x8/ +18 x 8, 8, 6, 8
KB swings 35 x75

12/6 Split squats
Row 1km
Split squats BW x10/ +12, 15, 18 x5/ +24 x8/ +27 x6, 10
Push-ups BW x10/ +12, 15, 18 x5/ +24 x8/ +27 x6, 11
Goblet squats 35, 45, 52 x10
Supine rows x10x3
KB swings 35 x80

12/7 Bike Intervals
5:00 warmup/ 7 rounds of intervals 1:00 on with 2:00 recovery/ 4:00 cool down
KB swings 35 x85

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Vertical Jump: max 37"

Back Squat: 5-3-RM (1 or more) 245/265/285 for 3

Sumo Speed Pulls: 8x1 (minis) 135 double red band

GH Raise: 3x6

Reverse Hyper: 10-10-10 *strap 50 lbs
*top 3rd only, hold at to of each rep

Back Ext.: 3x20
*on GHD

Stiff Leg Sumo Deadlift: 100 135 lbs....made walking saturday morning a bit interesting

DB Sit-ups: 3x15 20lb dbell

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@Cliff, that's a nice vertical jump!

Monday December 8, 2014

Snatch Practice (while wearing sneakers instead of lifting shoes)
10x40kg
10x50kg
5x60kg
1 @ 62, 64, 66, 68, 70. Felt good to get 70kg again.
I think I'm going to retire the lifting shoes and stick with the sneakers.
It seems like my thighs, hip, butt and back hurt much more after lifting and squatting with the lifting shoes. Also, I've hit my two best totals wearing sneakers, so, I think that's that....

Stopped at the rock climbing gym on the way home from RCW and climbed four easy routes. My forearms got severely pumped.

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thanks j.t......but upon looking back at what i did it .... i was susposed to do verticle jump but did box jumps instead for 37"..... if i were getting a 37" verticle i should be trying out for the nba :D

last nite


Speed Bench: 8x3 (WM) OTmin. 130 lbs wide grip footbal bar
*micros

Ext. Rot. Band Pulls: 4x20/s

Wide Grip 9 Pin Press: 8-8-8 (mini) 130/140/150

DB Tri Ext.: 10-10-10/s 15/20/20

Tri Kickbacks: 3x20/s 15lb
*rotate palm to ceiling

Incline Chest Supported Row: 8-8-8 70/80/90

Seated MAG Grip Row: 10-10-10 (W) 50/70/80

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@Cliff, a 37" box jump is still amazing...

Tuesday December 9, 2014

Walked a mile on the treadmill.
Held a goblet squat.

A nice little circuit of:

dumbbell presses (10 with each arm)
lat pulldowns, 10
ghd situps, 3
ghd back extensions, 3

made it through dumbells weighing 10, 20, 25, 30, 35, and 40.
need to get back to where I can go through the 55# dumbells...