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[QUOTE]Tried to keep it low on my scapula, but who knows?

Claw [/QUOTE]
either way, dang! not sure I'll ever be able to do a BW squat. :notworth:

[QUOTE]WOD:
Clean and Jerk Game AKA Death by Clean and Jerk
1st minute, do 1 Clean and Jerk;
2nd minute, do 2 Clean and Jerks;
3rd minute, do 3 Clean and Jerks;
...
Until you can't do all the Clean and Jerks in the minute

Used 95#, did 7 rounds & 5 Clean & Jerks[/QUOTE]

And dang #2!! that's a lot of clean & jerks. Some day I wanna try Grace again, with clean & jerk instead of pclean (or reverse curls, thats kinda what I did then). Congrats, gramps!!:)

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Left knee or hamstring was gimpy today. Did an easy 3 mile run and a lot of stretching and foam rolling. Felt gimpy before and after but great during run.

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[B]7_19_11 Tuesday[/B]
160# this am...WTH? Back up to 166# tonite. Hope I don't have a heart attack with this extra weight.
Its hot and muggy, I sweat like anything....mmmmmmm [B]FREE HEAT!!!![/B]


Warmup of sorts



Brisk mile walk

[B]DH Pullups[/B] prax not too many

[B]Skullcrushers[/B]
55#/8 (4) This was very difficult; missed last rep of last set

[B]Abs[/B]
50 BF Situps w/15# (feet were anchored, so much easier!)

That was it!! My vacationing coach sent me another microcycle to follow the one Im doing, and a note: [I][B]Less is more. Everything you need to do to lift big weights are contained in my microcycles. They are geared to make you a balanced Weightlifter. One of the most important attributes you need training under me is Patience. [/B][/I]Note the capital P. He told me stop adding extra strength stuff in there, just if I want to do a little GPP stuff, DONT OVERDO IT. It just feels so weird to do hardly anything!!

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[B][U]July 19th[/U][/B]
Ran 4.5 miles (600 ft of climbing, 39:36, HR around 130)
Tapering off this week for olympic distance tri on Sunday.

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10 minute amrap

1 24"box jump
2 135 lb zerker squat
3 135 lb front squat

10 rounds plus 1 box jump

then 5 x 20 green band high bar good mornings

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7/19
WOD
5:00 EMOM
5 DL @ 225
5 box jump @ 20"
5:00 AMRAP
15 T2B
10 WB
45 jumprope
5:00 EMOM
3 burpee
run 70yd apx

how in the world would I keep a count on these rounds?

m/56/180

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Strength: Bench day. Warm up: Bands for upright rows and lateral pulls in 3X10 each.
Flat Bench: 5X135, 5X205, 3X235, 3X260.
3X10X95# skullcrushers.

WOD: 5rft: 30 KB swings 70#, 30 burpees, 30 sit ups. Scale 3R w. 55#.
30:34.

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Today: alternating bench and pull up WOD: 3 sets flat BP @ 195 x 8; 10 PUs
3 sets incline BP @ 185 x 5; 10 PUs
3 sets decline BP @ 195 x 5; 10 PUs.

Felt really strong doing 90 pull ups. Usually high rep pull ups wear me out. Maybe my body's adapting.

Finished with classic triceps and core workout.

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today proved i was not built for speed.

Jeremy

1600 m run
2000 m row
1600 m run

27:00

tomorrow nite is our first food log meeting. looks like the group is headed in the paleo/zone direction. should be quite an experment/experience as i love to eat and am not the best at eating correctly.

i did however weigh myself today and am down to 230 lbs which is down from about 255 lb in january just before shoulder surgery.

i am willing to ride jump on this ride with both feet and see where it takes me.

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Hi Gang!! Everyone appears to be rocking and rolling and some are wining too! :rofl:

[B]7-16[/B]
Complete remaining deck demo and haul to the street. When we started this project and I became the hauler "ability to move heavy loads across broad time and modal domains" screamed through my head. I was very, very pleased with my ability to do just that with a 12x16 deck.

[B]7-17[/B]
Worked on cleaning out the garage to prep for the garage gym I'm working on. Any comments/concerns/suggestions on "the stud bar" pull up bar?

[B]7-18[/B]
3 rds for time: 5:55
10 reps OHS 65#
75 single unders

[B]7-19[/B]
Rest day/fasted physical. Ha the same doctor that told me two years ago I was too old to be exercising 6 days a week couldn't find a single thing to complain about this time.

[B]7-20[/B]
Weighted push-ups 1 x 7
25#-35#-40#Wx-40#Wx-37.5#-40#-45x W=wormed. I don't count the reps even though I went down and back up with the weight, I wormed them. They would be no reps in comp. Still not unhappy for a first time.

[B]7-21[/B]
This morning we did an affiliate WOD as follows:

1 minute of max effort pull-ups, rest 30 seconds
1 minute of max effort pull-ups, rest 60 seconds
1 minute of max effort pull-ups, rest 90 seconds
1 minute of max effort burpees, rest 30 seconds
1 minute of max effort burpees, rest 60 seconds
1 minute of max effort burpees, rest 90 seconds
1 minute of max effort sit-ups, rest 30 seconds
1 minute of max effort sit-ups, rest 60 seconds
1 minute of max effort sit-ups...the end.

Pull-ups: blue band 15-18-16, burpees: 14-12-12, sit-ups 34-31-36

I'm going to try and find Valerie's blog now...;)