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Thursday November 5, 2015
8 Days Until the Championships

Walked over to Ctown in unseasonably warm November weather.
Stretched, mobilized, and visualized for about an hour.
Did some coaching.
Walked home.

My head is in a much better place today.
Last heavy workout is tomorrow, then rest, taper, and compete.

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A. C/J - kg: 45x3, 60x3, 70x3, 73(160lbs)x3, 73x3
B. W/M/G triplet
7 min AMRAP
10 DL's@155lbs
1 minute on the bike
10 dips

2 full rounds + DL's+ :57 on bike.

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Friday November 6, 2015
7 days until the championships

Stretched, mobilized.
Snatched up to 75kg with no misses.
C&J up to 100kg with no misses.
Could have gone heavier on both.

Decided on 70 and 95 for openers at the championships.
165 ought to be enough to win, and to qualify for pan ams.
that'll leave 2 snatches and 2 CJ to get the 182 total.

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Saturday November 7, 2015
6 days until the championship

Walked a mile around the farm, with the big loppers, pruning tree branches that stuck too far out into the trails.

You want a WOD some time? Do a mile of lopping!

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Sunday November 8, 2015
5 days until the Championships
Walked 1.5 miles on rough terrain in the morning.
Walked 1.0 miles with the loppers in the afternoon.
Tiring!

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Monday November 9, 2015
100 hours until the championship

Walked over to CTown on a lovely November day.
Stretched.
Snatches (no misses)
3x45#
7x95#
1x115#
1x135#
1x155#
Walked home on a still lovely November day.
In another life (after Oly lifting is over, before Oly lifting began) I would take off the afternoon and go play golf.

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Awesome stuff guys!!

[B]7 Nov:
WU:[/B]
1 mile dog Walk
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Shoulder Press

3 @ 95#
3 @ 110#
6 @ 120#

[B]9 Nov:
WU:
[/B]400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Us
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)
10 45# Shoulder Presses
10 45# OHS

[B]Plankember:[/B]
Plank Jacks
In the upper position of a push up hold that position while moving your feet in the jumping jack motion 20/15/10
[B]WOD:[/B]
“DG”
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps (actually did 8)


4 rounds + 2 T2B


[I]Almost as many as about a year ago.Thrusters were the tough part, until I rested the DBs on my shoulders. That helped doing them straight through. [/I]

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Nice work!

5 Rounds for time 50kg/110lbs (14:37)
15DL's
10 Hang Cleans
5 Push Jerks

Sort of the Gnomefit version of DT. "Gnome" is sort of the nickname i have picked up in the Highland Games world. The reasons become obvious when I am seen in person.

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Andrew - I like "gnomefit!" Nice job on the Gnomefit DT!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions.
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)
10 45# shoulder Presses
10 45# OHS

[B]Plankember:[/B]
Plank/pelvis tuck
[B]WOD:[/B]
Strict Press 1-1-1-1-1 75#-95#-125#-145#-155#(f)-150# (PR!)

Push Press 3-3-3-3-3 75#-95#-115#=135#-155#

Push Jerk 5-5-5-5-5 75#-95#-115#-135#-155#(1)


[I]I was glad I got that PR on the press! Unfortunately, my back [/I][I]started talking during the Push jerks...
[/I]

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@Bill, nice PR on the press, and listen to the back when it starts to talk, lest it start to bark then snarl then scream...

Tuesday November 10, 2015
3 days until American Championships

Walked a half a mile in a light mist.

At CTown
stretching and mobility
clean and jerk tuneup
7x135#
1x155#
1x175#
1x195#
no misses

Going to do some walking and stretching but no lifting on wed/th then compete on Friday.