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thanks bill.....been through one boom town here and we are going through another one.....it is great for my business but it sure takes a toll on me mentaly and physicaly......like jerry garcia and the dead say...i will survive.....:D

another long day at work....dragged my butt to the gym....could not really make my mind up what to do so....

3 rm...yolk squat on the lowest pins....370 lbs

then my buddy who got me into x fit almost 7 years ago came over to the powerlifting side of the gym so we ended up 1 rm bench press w/ the football bar....240lbs a 10 lb pr.....not bad for not wanting to be there :pepper:

the a bunch of other accessory work...

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another great day.....cold, rain, snow line creeping down the mountain.....

at the gym however

1 rm red band pin press 265 lbs

dbell bench press 10-10-10-8-6 45,50,55,60,65

o/h rope tri ext 3 x 15 25lbs

75 ring rows

100 red band push downs

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@Cliff - The sounded like a great weekend. Those are the times that make up for the crappy weeks at work. And a 10lb PR is nothing to sneeze at either...

11/13 5 mile hike at the Paint Mines in Calhan, CO. Interesting geological formation in the CO plains.

11/14 Dirt bike ride. 38 miles of OHV trails in 2:55. I'm slowly getting faster. :)

11/15 Life chores

11/16
Row 1500m
T-spine mobility
DB overhead press 10, 15, 20, 20, 25, 30 X10
Pull-downs 75, 95, 115, 115, 125 X12
Supine rows X4X12
Push-ups X10 (ouch - not enough ROM to go all the way down at that load)
Bench press 45, 55, 656 X12
Deadlifts 75, 115, 135, 145, 155 X12
Weighted lunges 20, 30, 40# X20 yds
Farmer's carry 140# X80 yds

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You guys are living the life!! Great stuff!! We're having a heat wave (in the '70's!:evilsmile) though they are predicting snow this weekend!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Head Stand
10 Push ups
1, 2, 3, 4 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Karen
150 20# WB shots

9:34

[I]1:16 faster that my last Karen attempt on 25 Feb 2013 and a second slower than my fastest Karen time on & Nov 2011! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk

10 1.5 KBS

Deadlit:
5 @ 270#
3 @ 310#
1 @ 345#

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thanks guys!!!!

last night had to drag my butt to the gym but needed to work some stress out.....

s/s bar ot/2m 2-2-2-2-2-2-2-2 155-165-175-185-195-205-215

camber bar good mornings 8-8-8-8 85-115-135-155

large green band high bar 100 good mornings

home for a steak dinner, ceaser salad and red wine.....great way to end a lousy week......:D

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Great work guys!!! Cliff- hang in there!!! I had a fun week too, spent a couple of days working in SF.

11.16.2016 Wednesday
WU:run 400M........and

Clean & Jerk
60%/2
65%/2
(70%/2)3

Clean Pull
(80%/3)4

Front Squat
(70%/3)4

Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups / did Dips with a band and Sit-ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups / did Dips with a band and Sit-ups
10 Overhead Squats (185/135#)

Nice!!! Been awhile since I did so many OVH Squats. Felt Good!!

11.17.2016
WU:run 400M........and

Strength
Split Press
3 3 3 3

Conditioning
30 min cap
Teams of 5
6k Row / 1200K each
400 Sit Ups / 80 each
300 K.B. Swings 53/35 / 60 each. I did 80!!
200 Overhead Lunges 45/35 / 40 each
100 Burpees / 25 each

Can work simultaneously .

Fun times!! Me and 4 gals, we killed in 20:49....not bad!!

11.17.2016
WU: run 400M........and

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

Conditioning
1.
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press / i did 40lb ball toss over my back
Strict or weighted pull up / I did banded pull-ups. I hate using a band!!! But hey, listening to "coach" to slowly get shoulders back........
2.
"Angry Annie"
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes 2 Bar / K2E for me.........:rofl:

nice way to finish the week since I slept in until 8am Sat. and missed the morning class. Can't remember the last time I slept to 8am.:yikes: Supposed to rain here Saturday morning... Still waiting for it!! We need it BAD!!!

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Awesome stuff guys!! Patrick, Follow you coach's instruction!

1 mi dogwalk

10 Burpees (YAY! BURPEES!!)

1 345# DL

10 1.5 Pood KBS

Shoulder Press

5 @ 100#
3 @ 115#
2x1@ 130#
5x10 @ 70#

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@Cliff - Hang in there. Some days you're the goatherd and some days you're the goat...

11/17 Bike trainer. 30:00 at moderate pace.

11/18
Row 1000m
T-spine mobilization
Fwd/ backward crawl 20 yds each direction
Waiter's carry 25# KB X80 yds
DB OH press 10, 20 X10/ OH press 55, 65, 70 X10
Pull-downs 75, 95, 115, 135 X12
Bench press 45, 55, 65, 75 X10
DB rows 52, 52, 70 X10
Deadlifts 80, 100, 120 X5/ 130, 150 X8/ 160 X12
Weighted walking lunges 20, 25, 30 X10 yds/ 30, 35 X16 yds/ 40 X20 yds

11/19 Mountain bike hill work. 6.4 miles. 1287' climbing. 1:02.

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thanks guys....last week i was for sure the goat herd.....next week i will be back to being the herder!!!!

this morning

debell bench.3-3-3-3-3-3-3-3 ot/45sec 50-55-60-65-70-75-80-85

floor debll press 12-12-12-12 25-30-35-40

dbell front raise 12-12-12-12 10-12-15-20

blue band pull aparts 4 x 50

hour dog walk in the pouring rain

home to a warm fire and 2 canadian football games eastern and western finals.....winners go to the grey cup next sunday

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11/20 It was a really good day!

Warmup:
3.2 mile hike. 1000' of climbing.
Workout:
OH press 35, 40 X5/ 50 X3/ 55, 60 X8/ 65 X15 (decided to go back to the 8-6-3 program which is a modification of the 5-3-1 program)
Pull-downs 75, 95, 115, 125, 135 X12
Cashout:
3 hours on the dirt bike riding with 4 highly accomplished riders. The pace was "spirited" to say the least.

Needless to say, I was whipped and went to bed early. But it was a good whipped...