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10.28.2017 Saturday
WU: 3 Rounds
Row 400M
sled push 2x

5-3-1 Strict Press 65-75-80lb for me

WOD:
20Min AMRAP
Run 400M
20 Sit-ups
15 Push-press. started @ 80, quickly went down to 65lb

3Rd's + 400M + 26

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Yesterday
Bouldered at Rock Mill with Jeff, Norm, and Brad.

Today
10 Goblet Squats 35, 44, 53#
strict pull ups 6, 8, & 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 2 reps 225#
Rest 60 seconds
TGUs x 2 each arm 35, 53, 72#
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry 35 & 53# KBs
(hold a heavy KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

15 Kettlebell Swings
10 Push-Ups
10 rounds
11:55

5 Somersaults (forward rolls)
1 strict ring muscle up
5 Right shoulder rolls
1 strict ring muscle up
5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up
3 Cartwheels facing the other
1 strict ring muscle up

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I guess the old saying A flu last a week, if you treat it good with tea, some medicine, and rest it only last for 7 days is true :)

Sat 28 Oct:
Bike 15 min
Then a ciriut of
1. Romanian deads 50kg : 10,10,10,10,10 reps
2. Pulldown 15/40kg,15/50kg, 10/60kg,10/60kg,15,40kg
3. T2B : 5,5,5,5,5reps
4. Alternate low incline db bench press (keep the not benching arm straight up holding the db at top, very good, i rekommend to try)
10/12,5kg 10/20kg,10/20kg,10/20kg,10/20kg db's
5. On a cable crossover, squat pulley row (i put the cable on a mid abdominal height, then grab the "pushdown bar", walk few steps back and when arms straight i squat down and when raise up i'll row the bar to touch the torso)
10/30kg, 40kg: 10,10,10,10reps

Mon 30 Oct:

Strech and mobility

Alt db curl -> push ups
10/12kg - 10 reps
10/12kg - 15 reps
10/12kg - 15reps
10/12kg - 15 reps
10/12 kg - 15reps

Some rubberband knee exercises..

Hope Cliff, Alden and Bill is okay, not much post's lately...
Keep up the good work fellas.

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10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 3 reps 225#
Rest 60 seconds
Floor Press x 10 reps 53# KBs
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds

All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
5 rounds.
13:01

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up

Keep up the good work guys. Hopefully the other will be back soon.

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Sunday: Split a couple of truck loads of firewood then stacked it.
Had to work late on Monday and Tuesday this week.
Tuesday I make to the gym for the last 10Min.

3 sets of 10 strick press with 45lb Bar.
50 yd lunge with 25lb Plate over-head 3x

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11.1.2017 Wednesday
WU: Run 400M then 3 rounds
Pull / push sled 20yd 105lb
60 SU in between sets

For Time:
21-18-15-12-9-6-3
CTB Pull-Ups
Calories on Rower
13:53

12min. AMRAP:
8 Ring Dips / band
8 Handstand Push-Ups / seated DB Press
8 KettleBell Swings (70/53#) 46#
4rds + 16

Lots of tricep work today

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I had Parent-Teacher Conferences the last two days. I managed to get to the high school weight room for an hour.

10 Goblet Squats 35, 40, 55#
6 strict grip pull ups 0, 10, 20#
6 burpees
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245#
30 seconds rest
Hammer Strength Rows x 10 reps (kept adding weight each round)
30 seconds rest
Dips x 5 reps
30 seconds rest
5 rounds

6 sprints up Picken's Hill

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11.02.2017 Thursday
WU: Run 400M then 3 rounds
20 Situps
15 Push-ups
90 SU

5 x 3 Deadlift-
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift
worked 115lb - 255lb 3x. Been a while since I hit 255, felt good

WOD:
4 rounds for time of:
12 Deadlifts (225/155 lbs) @165lb
15 Toes to Bar
400-Meter Run
18:08 a little slow, but I think all the DL made me tired, I wasn't running as fast as normal.:D

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
KB Front Squat x 5 reps 35, 35, 44, 44, 44# KBs
Rest 45 seconds
Kettlebell Swing x 20 reps 44#
Rest 45 seconds
Ab Wheel Roll-outs x 10 reps
Rest 45 seconds

The Deep Six 35# KB
-Don’t set the bell down the entire set
-4 1 Hand Swings
-4 1 Hand Snatches
-4 1 Hand Cleans
-4 Presses
-4 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch arms and repeat.
3 rounds
9:22

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other

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11.03.2017 Friday
WU: Dyno-Bike 3min then group warm-up
10 OVH squats
2Min DU
10 Cradle rocks
10 Push-ups
20 Situps

5 x 2 Snatch


High Hang Snatch:
3reps x 3sets @ 50% @55lb
Mid Thigh Snatch:
3reps x 3sets @ 50% @55lb
Below the Knee Snatch:
3reps x 3sets @ 50% @65lb

Snatch:
60% 3rep x 3sets @65lb
65% 2reps x 3sets @75lb
70% 2reps x 2sets @85lb
(Not Touch and Go reps)

WOD: 15Min timecap
For Time:
60 GHD Sit-Ups
50 Backsquats (135/95#) @65lb
40 Box Jumps
30 Shoulder-2-Overhead (135/95#) @65lb
20 Bar Muscle Ups / C2B-RingDips

got 186- Got 6 C2B-RingDips in