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Good Work Gents!!! Bill- DL 10 @ 270lb- Nice!!
5.24.2018 Thursday
WU: Bike 600M then 2 Rounds
10 PVC Passthurs
10 PVC OVH Squats
25 Sit-ups
5 Pull-ups

5 x 3 Overhead Squat / went real light 35-65lb
3X10 Behind the neck Snatch grip press / did 35lb felt it.

WOD: Scaled......
50 Pull-ups / did Strict
50 Kettlebell swings (24/16 kg) / @35lb 2 sets of 25
50 Double-unders / 100 SU
50 Overhead squats (95/65#) @ 35lb 15, 15, 20

13:29- Trying not to make my right leg worse, pretty sure I tore a muscle.....:mad: No or very little leg work for me.... lots of Pull-ups and big time Scaling!!

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

2-3-5-2-3-5-2-3 Ladder of:
Ring Dips
Reverse Lunge (each leg) 2 25# DBs
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 5.5

1 Hexbar Deadlift @ 225#
3 lowering only chin ups
Stability Ball Leg Curls x 10 reps
Reverse wrist curls x 10 reps 25#
5 rounds

Couch Stretch

Patrick-Take care of that leg!

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Sat 26 May

Cardio -day

500m C2row / 500m SkiErg
Allways 1min rest between rows/ski
C2rows - SkiErg's
2:17min / 2:33min /
2:10min / 2:26min /
2:07min / 2:31min /
2:14min / 2:32min /
2:02min / 2:25min /
2:12min / 2:32min /
2:09min / 2:29min

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5.25.2018 Friday

BenchPress 5x3
worked to 135lb did a couple at 140lb

WOD:
Single Unders
WallBalls (10/6#)
strick press @ 45lb
Calories on Bike
rest 1min. b/t rounds

292 rds.

5.28.2018
MURPH- did modified version of MURPH.
Bike 1mi.
100 strict pull-ups
200 push-ups
600 Single unders instead of airsquts
Bike 1Mi.
47:25 Felt good about the day.

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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

A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings 44, 44, 53, 53#
Station 2 – Double Kettlebell Front Squats x 6 reps 2 35# KBs
Station 3 – Supine Ring Rows x 10 reps
Station 4 – Prone Plank Hold x 60 seconds

B.
Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 6.0

1 Hexbar Deadlift @ 260#
1 strict ring muscle up
Hip Extensions x 10 reps
Reverse wrist curls x 10 reps 25#
5 rounds

Very hot in the Shed this afternoon.

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1mi dog walk
10 Burpees (Yay!! Burpees!!!)
8, 7, 6, 6, 5 Pullups
10 1.5 Pood KBS
Shoulder Presses:
5 @ 90#
5 @ 100#
6 @ 115#

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Mon 28 May

Light db work as WU
Exercise we call Drake
With one Kb, one leg stiff leg deadlift to clean and press.
5reps/side:
8kg kb twice
16kg Kb x 5sets
8kg
Pullups:
11,8reps
5/8kg xtra weight
3/16kg
2/24kg
2/24kg
5/8kg
7reps

Tue 29May:
Swimming
700m @ca25min

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5.29.2018 Tuesday Pretty sore from MURPH......
WU: 2 Rounds
10 PVC Pass-thrus
10 PVC Thrusters
10 Ring Rows
60 SU

1 x 1 Paused Front Squat
Score Type:: Total Weight

Pause 2 seconds at the bottom of a front squat
Work up to a 1 rep max.
Do at least 6-7 heavy sets
Took it easy.... got to 105lb

WOD:
4 Rounds:
21 Weighted Sit-Ups
15 Push Press (75/55#)
18 Ring ROws

15:23 2nd round of PushPress felt tuff......

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

A.
Five sets of:
KB Single Arm Overhead Press x 6 reps each arm 35#
Rest 60 seconds
Hexbar Deadlift x 1 rep 225#

B.
Air-Dyne
6 x (60s on 60s off)
10 minutes
Load Indicator: 6.0

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 15 reps (slow & controlled) 2.5# plates
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm 20#

D.
3 lowering only chin ups
Stability Ball Leg Curls x 10 reps
Pronators x 12 reps 25#
3 rounds

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Great stuff on those WODs guys!! I'm jealous that you're swimming Jan! Great job on Murph Patrick!! Tim, I'm going to have to copy your shoulder routine!!

[B]WU:[/B]
1 mi 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 Pushups
8, 7, 7, 6, 5 Pullups
10 Burpees (Yay! Burpees!(

[B]WOD:
[/B]
10 200m rows
90 seconds rest

[I]Most were between 43 seconds and 47 seconds depending on whether I could hit my stop watch or have to use the tower timer. This was a tough one, but I got all the rowing done in under 8 min. Now if I could do that in 2,000 m straight....:rofl:[/I]

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
3 @ 195#
3 @ 225#
11 @ 250#
5x10 @ 140#