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Sunday March 29, 2015

26F on the drive over to the shed 'o pain.

9-6-3
burpees, 65#thrusters, jumping pullups
8:20 (my only goal for this was to not sit down. I did not sit down!)

C&J practice (working on the new setup that helps the bar go more straight up and down on the first pull which means I don't get pulled forward so much)
5 for 5 at 65
5 for 5 at 95
4 for 4 at 125
1 for 1 at 145

Then I went and coached basketball.
Each kid shot 250 shots, which means I threw 500 passes.
I can barely lift my arms....

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Monday :23/3
Monday: day of horror

walk, warm up
4 rounds:
1 wall walk both with and without whimpering because I am a whimp.
6 ring rows
10 box step ups
40 single skips
100m power walk

warm up for WOD

8 min AMRAP

10 push press 20kg
10 hang power clean 20kg

3 rounds + 10 push press + 2 Hang power clean
72 reps total

it was awful in the extreme.
tuesday 24/3 airbike 30 min

Wednesday 25/3
warmup:
tabata planks and shuttle runs ( well shuttle waddles for me :) )
then glute activation exercises.

warm up for front squat
6 x 15kg
5 x 20kg
5 x 25kg


WOD A
Front Squat

5 sets of 5 reps

30 kg across all sets.

happy.

WODB
for time:
30 Press ( 20 reps @ 20kg, 10 resp @ 15kg due to form considerations)
50m walking lunge
40 box step ups
15 band pullups

time: 9m44s
Thursday 26/3
40min airbike

Friday 27/3
Friday:

45min power walk

warm up with reverse tabata ie 10s work 20s rest

ring rows
hanging knee raises:

56 resp.

rowing coaching

then:

10 min row with PERFECT form ..my first row for 9 months! woohoo!!!!!!

10min for 1020 meters.

then stretching

Saturday 28th Rest Day: mowing property, drenching goats and sheep and cleaning out chook pens. Gotta love a rest day on a farm.

Sunday 29/3
60min airbike moderate pace.

Monday; 30/3
40 min power walk
warm up:
2 rounds with empty 15kg bar

7 deadlift
7 hang power clean
7 push press
7 back squat
7 behind the neck push jerk

Then:

WOD
5 rounds scaled down to 25kg as return to Bench press after 9 months.
bench press.. max reps
ring rows: max reps

total 143 reps
and to put me well and truly in my place my friend finally owned a 110kg squat with awesome form....

H

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welcome back Helen....glad to see you took it easy :D

Friday nite at the box....grill 80 steaks for time to feed the open competitors and spectators...we are lucky to have the manager of a great grocery store belong to our box so he is able to donate way more than he should....

Saturday.....woke up tired from all the grilling so had to force myself off to the gym....

first up was 2 RM 20lb weight vest sitting on a 19" box max height bx jump...made it to a 28" box and realized my head was not into doing the complete rest of the workout

so.....I did a couple of things off my list that did not seem like they would require much thought as opposed to messing with bands and/or chains....

12 minute sandbag carry...(coach noted .... put down as few times as possible)....got the sucker up on the rail we use for putting the stones over, got under the bag and on shoulder and walked out side.....got to the road and realized that if I put this sucker down I would have to wait for someone to help me get it back up again so I sucked it up and walked for 12 minutes....weighted the sand bag when I got back to gym.....120lbs

2 x 80 blue bands...one in each hand standing abs

got home and did not move for a couple of hours......took dogs for walk and then a 2 hour nap.....went out with friends from box to our local brew pubs tap take over with 24 b.c. micro breweries there....got home way to late

sunday.....good thing it rained as it made for an easy decision to not do much

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Monday March 30, 2015

Walked down the hill to Ctown.
Went 25 for 25 on snatches (most at light weight, the last 5 were 125, 130, 135, 140, 145)
Walked back up the hill.

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Great stuff!!

[B]WU:[/B]
400 m run
100 SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Push Jerk Work
then..
Grace
30 reps 135 lb Clean and Jerk for time
rest 5 mins
300 double unders for time

165# Push Jerk

Subbed 3:1 single unders
21:30

[I]I could not believe how long it took me to do Grace! 14+ minutes! :yikes:I did have problems trying to get the 13th & 16th reps. :mad: I forgot to rest & went right into the SUs. This was a tough WOD.[/I]

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@Helen - Welcome back!

3/30
Workout:
Right shoulder - various rotator cuff rehab exercises
Left side - DB OH press 20, 30, 40, 45 X10; cable pull-downs 20, 30, 40, 50 x10
T-spine mobilization
Goblet squats 25, 35, 45, 55 x15
Walking lunges x20 yards
Bike trainer - Moderate spin x 15:00/ cool down 5:00

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great work all!!!

last nite

speed bench 8 x 1 small bands 160 lbs

3 x 20 ext rot

floor press w/1set 5/8 chain per side 8-8-8 135-155-160

dbell bench 20-20 40-50

1 arm tate press 8-8-8 20-25-30

100 push downs blue band

seated w mag row 10-10-10 90-115-125

ez bar curls 12-12-12 40-60-70

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Tuesday March 31, 2015
Walked 2 miles
squats
10x100#
10x200#
10x300#

It's MUCH harder to squat after walking two miles than it is to squat without having first walked two miles...

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3/31 Bicycle Ride 20 miles

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nice work on the squats JT......

last nite

w/20lb dbells on shoulder 2 RM box jump 27.5"

1 rm box squat 16" box 355lbs

back squat 5 @248, rm (5) @ 285

still leg deads 8-8-8 225-275-285

seated deads (these were not fun) 12-12-12 135-185-205

sit ups 3 x 12 with a 50lb dbell on chest