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Group Warm Up
1 Minute Push Ups - Can only rest in the plank position
1 Minute Mountain Climbers
200 Run

Strength (Week 5)
Dead lift
1 x 5 at 200
1 x 5 at 235
1 x 5 at 265

Strict Press
1 x 5 at 85
1 x 5 at 100
1 x 5 at 110

WOD
AMRAP 7 Back Squat
25 Reps (115)
25 Reps (165)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7 Strict Press
25 Reps (75)
25 Reps (95)
Max Reps (135/95)
-3 Minute Rest-
AMRAP 7 Deadlifts
25 Reps (135)
25 Reps (185)
Max Reps (235)

I got:BS= 42 @165, SP=43@95 and DL=54@235

Man, those strict press went away fast.

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welcome troy....nice work there eh?

Tuesday

3 x 20 blue band lateral squat

800m. rhino horn walk 80lb 12:15 (this was a sub for 400m. walking lunge cause I don't think the stiches in my foot would have liked it to much)

8 x 20 plank on elbows

yesterday

Canada Day eh? :pepper::pepper:

speed bench 1-1-1-1 145-155-165-175

future bench small red bands 265 1RM

bench press 5 @ 170 8 (RM) @185

lying wide mag grip row 8-8-8-8 45-55-65-75

hammer curls 10-10-10 30-40-50

lying rear delt 3 x 20 5 lbs

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Wednesday July 1, 2015

Canada Day

Felt good enough to "walk" 1.5 miles by the shore. It took 45 minutes...

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Friday July 3, 2015

PT, walked a mile, played catch with the kids.

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Did some clean and jerks and surprised myself with a 5:15 Randy.

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@Troy - Welcome!

7/2
WU: Row 1km and shoulder rehab
Workout:
Goblet squats 35, 45, 55, 65 X15
Kb press (L) 25X12/ 35X12X3
Pull-ups (assisted) X10X4
Push-ups X10X3
DB rows 52X12X3
KB swings 35X110

7/3 90 miles of dirt bike riding on Forest Service and OHV trails

7/4 Happy Independence Day to all the US members of the list
WU: Row 1km; shoulder rehab
Workout:
Goblet squats 35, 45, 55, 65 X15
KB press (L) 25X12/ 35X12X3
Pull-ups (assisted) X10X4
Pushups X12X4
DB rows 52X12X4
KB swings 35X120 for time 4:14
Cashout:
30 minutes on my neighbor's motocross track. That is harder than the swings... ;)

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@Troy, does anyone actually "rest" in the plank position?

Saturday July 4th

Judged the parade in Rochester Ohio.
Target shooting (which involved about 2.5 miles of walking) (pictures on FB)
Volunteered at the food tent from 5-11.
A full day.

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Sunday July 5, 2015

A little over an hour of stretching, rolling, and moving with light weights.
Am feeling a little better every day, but tried not to get greedy.
Did 1 round of Cindy really slow. Very encouraging.

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7/6
WU: Row 1 km; shoulder rehab
Workout:
Deadlifts 65 X5/ 85, 105, 125 X15
KB press (L) 25 X12/ 35 X12X3
Pull-ups (1 band assist) 10, 10, 10, 5
Push-ups 10, 12, 4
DB rows 52 X12X4
KB swings 35 X36

Shoulder said "stop early" on pushups and swings today. Biceps tendon area sore and creaky today.

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nice job taking it slow JT....don't do the typical guy thing and push it :D

had a great weekend off on an island with little outside distractions.....

w/2 Kb's 12 kilos 2 RM box jump 30"

mega bow bar squat with green bands 1 rm 315lbs

5 mega bow squat @245, 7 @ 262

stiff leg deadlift 8-8-8 225-275-295

gh raise 2 x 10

3 rounds

30 sec 90 lb belt box squat
30sec walk
30 sec 90 lb belt box squat
30sec walk

rest 2 minutes

4 x 30 sec ghd back paddle

100 windshild wipers on the floor unbroken

just got my powerlifting singlet in the mail.....i guess this pending compititon is starting to get real...not nervious yet and feeling pretty healthy overall