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3/17
Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 25 X15
Push-ups X3X10
DB rows 35 X3X12

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March 17, 2016 St. Patrick's Day!!

Bill- Here's to another year!! Cheers!!

WU:
5Min DynoGlide Bike
Mobility....
2 Rounds
10 AirSquats
15 cradle-rocks
10 ring-rows

Strength BENCH
5@95 5@125 4x

Conditioning
"Helen"
3 rounds
400m run
21 K.B. Swings 53/35
12 Pull Ups / 18 ring-rows for me
11:56

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happy birthday bill.....you are not getting older you are getting better :broc:

alden.... "pretty skinny and under-developed." that is just wrong....take it from an old fat guy who wears a speedo :D

great day today...sunny and warm....got the 1967 newport back from the shop with an upgrade to a 4 barrel carb and a complete engine tune up.....i can not wipe the grin off my face at the way she sounds

2 rm 14" box squat to box jump 36"

speed squat green bands 10 x 1 otm 210 lbs

25' farmers carry 422 lbs

4 x 12 45 degree hip extension

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3/18 Skiing. Powder day at Vail. 21k' of vertical. Spent the day in the back bowls; still can't get the smile off my face.

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Thanks guys! I had a nice quiet celebration with the kids & grand kids. And I got to do DLs! Of course that went to hell when I saw the 16.4!:yikes: I sure know how to pick 'em!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
5 Pullups
10 Burpees (Yay! Burpees!!)

[I]WOD:[/I]
16.4

Did it Rx, 225 DLs & 20 WBs because I like DLs, though not always two days in a row, and I can!

Got 106 reps by doing 5 subsets (at least until the last 10). I wanted to at least break 100 reps and maybe get to the rower. Still this was a tough but good WOD!

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March 18, 2016 Friday

Cliff- What do you guys use for the Farmer Carries?
Bill- Awesome job on 16.4rx!!! I did DL couple of days ago, not 2 days in a row like you with the second day being competition!! Nice Work.

WU:
Mobility....
Dyno-glyde-bike 5Min

WOD:
16.4 scaled 50-54
13Min AMRAP
55 DL @135
55 WB 20lb @ 9ft.
55 Cal Row
55 Hand-release PU.

I got 180. Did fine on the DL, WB slowed me down in the middle, then rowing went slow.......only got 15 PU in.

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3/19
WU: 1.6 mi dog walk
Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 25 X15
Push-ups X3X11
DB rows 35# X2X12/ 35# X15
Windmills 10# X2X10
TGU 25# X2X10
KB swings 35# X3X20

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nice work as usual guys

patrick....one of the guys in the gym is a heavy duty truck mechanic so he welded up a bunch of the farmer carry bar's. they are about 42" long and 2 1/4" in diameter with a collar welded about 12ish"'s from each end. then from those collar's 2 pcs of 12"ish plate steel come up with another 2" tube between this plate to make a handle....the handle when 45 lb plates are on the bar is just about my knee height.....you just load 2 of them up and off you go.....

today....figure out opening lifts for next saturday

bench press 215lbs

back squat 350 lbs

game on.........:D

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[QUOTE]"Game on!"[/QUOTE] I love it Cliff!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Scap Pulls
10 Swings
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Fran
21-15-9
95# Thrusters
Pullups

11:22

[I]21 seconds slower than the last time I did Fran in Aug 2014. The Thrusters seemed to go easy. I was able to do 10 in a row in the 1st round and 9 in the last. Pullups were the choke point on this.
[/I]
[B]Evening:[/B]
1 mi dogwalk

Shoulder Press:
5 @ 105#
5 @ 120#
2 @ 135#
5X10 @ 80#

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yesterday....went to the big smoke to watch the first day of the comp i am doing next week. talked with one of the judges about hand placement on the bar for the back squat. with my messed up range of motion i find i have to have my hands pressing on the collars with my little fingers pressing on the plates.....nope....can not do that in the federation i am competing in....:ranting2:

tonite at the gym re worked on my back squat opener....i was able to actually work the weight up and with some "twisting" with my coach i was actually to get them between the collars and was able to get 350 lbs up with no problem after a bit of work :)

then 5 rounds 250m row with a 2 minute rest

:51.4, :48.0, :48.2, :49.4, :49.9 seconds

sure am glad that i am on the taper program....