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11.21.2017 Tuesday
WU: Run 400M then 2 Rounds
20 lunges
20 Cradle-Rocks... these hurt after yeterdays Sit-ups!!
10 Air-Squats

10 x 1 Clean and Jerk Complex
Power Clean + Squat Clean + Front Squat + Split Jerk
10 Sets building each :90
Started @ 75lb got to 115lb.

WOD:
21-15-9
Squat Clean 135/95
Ring Dips
13:09
scaled it. 75lb and used a bandk on Dips :-{

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Hoping you all had a wonderful Thanks-Giving Day!!
11.22.2017 Wednesday
WU: RUN 2 Laps
Group Stretching......

Strength
Skill Practice
12 emom
Min 1 Double/Triple Unders
Min 2 Toes 2 Bar
Min 3 Handstand/ Walk

Work up to a heavy Deadlift. Got to 235lb today.

WOD:
"Diane"
Score Type:: Total Time

21-15-9
Dead lifts,
Handstand Push Ups
DL@135lb, did DBPress@ 20lb. 6:26

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You too Patrick:)

10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 62#
45 seconds rest
Ring Rows x 10-8-6-4-2 reps
45 seconds rest

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
EMOM for 10 minutes w/44# KBs


Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing the other

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Yesterday
Bouldered at Rock Mill with Brad. Mary and her boyfriend tried bouldering too. Fun

Today
Warm up:
5 goblet squats/5 Bulgarian Goat Bag Swings 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 dislocates
-10 face pulls 25#
3 rounds

Started my workout and tweaked my back. Stopped. I will try to take a walk later in the day. Heating pad right now. Hopefully in a few days it will be better.

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Thu 23 Nov:

Lying leg raise -> st alt db press > ring row
25reps- 25/6kg db's - 12reps
25 - 25/6kg - 12reps
25 - 10/12kg - 12reps
25 - 10/12kg - 12reps

One arm Kb press:
5/16kg
5/24 kg (1.5pood)
5/24 kg
5/24 kg
3/24kg

Alternating db upright row
25/12kg

Fri 24 Nov:
Bike 5min
C2row
500m - 2:19

Romanian deadlift -> C2row 500m
( I have named this Ellen)
10/60 kg - 2:15min
10/100kg (220lbs) - 2:14
5/140kg (308lbs) - 2:12
5/140kg - 2:12
5/140kg - 2:18
5/140kg - 2:11

Pulldown 40kg two sets of 20reps.

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11.25.2017 Saturday
WU: Run 400M Hard!! Then group stretching

Single Thrusters: only did a few light weight

WOD: Partner WOD 28Min.
2Rounds
3Min Shoulder OVH
rest 2Min.
3Min Front Squats
rest 2Min
3Min Burpees over the Bar.

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Tim, hopefully your back is ok.
Mon 27 Nov:
Warm up exercisen and some mobility.
"Dogg pee", windmill etc

Db snatch
6kg db : 10,10reps
12kg db (ca27lbs)
120reps (short pause, max a minute, aft 85fth rep)

Push up:
10,20,25,10,15,15,15reps

Pullups (underhand grip, chest 2bar)
Ca 30sec rests:
2,2,2,2,2,2,2,2,2,2reps.

Felt good afterwards :)

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11.27.2017 Monday
WU: 2 Rounds
row 200M
80 SU
10 Cradle-rocks
80SU
5 Pull-ups
80 SU
10 Airsquats
80 SU
45Sec Handstand hold

10 x 3 Front Squat 10 x 3 Worked my sets @115lb
10sets X 3reps
Front Squat
Holding 85% or higher for all sets

WOD:
12min. AMRAP:
40 Double Unders 80 SU
20 Toe-2-Bar
10 Front Squat (135/95#) @85lb
2rds + 35... Not the best.

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10 Goblet Squats 35, 44, 53# (limited depth of squat using a box, still below parallel)
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 dislocates
-10 face pulls 35#
3 rounds

A.
3 sets of:
2 TGUs 35, 44, 53#
30 seconds rest
10 Bulgarian goat bag swings 35, 44, 53#
30 seconds rest
5 inverted ring rows
30 seconds rest

B.
Air-Dyne 0.5 mile
Push ups 21-15-9
Double Unders 42-30-18
3 rounds
9:18

Extra Credit
1 strict ring muscle up
5 Somersaults (forward rolls)
Deep Squat Hold
1 strict ring muscle up

5 Right shoulder rolls
Deep Squat Hold
1 strict ring muscle up

5 Left shoulder rolls
Deep Squat Hold
1 strict ring muscle up w/8#
3 Cartwheels facing one direction
Deep Squat Hold
1 strict ring muscle up

3 Cartwheels facing the other
Deep Squat Hold

Thanks Jan. Back felt much better. Kept all weight light.
Good work Guys! Keep getting after it!

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Tim- Glad to hear your back is doing better..... keep it light for a few days
11.28.2017 Tuesday
WU: Run 400M then 2 Rounds
10 PVC Passthrus
10 PVC OVH Squats
10 air-squats

3 x 1 3 position Snatch work
High Hang Snatch
3reps x 3sets
60-65%
*Unbroken Sets*

Below the Knee Snatch
(Not on floor)
2reps x 3sets
70-75%
*Unbroken Sets*

Snatch from Floor
1rep x 6sets
75-95%
worked Snatch from 65lb to 100lb, failed at 105lb

WOD:
50 Burpee Box Overs (24/20")
30 Hang Power Snatch (95/65#) 55lb for me.
10 Ring Muscle Ups / Scale M.U. to 10 Pull Ups and 10 Dips

13:18