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3/13

WU:
1 mi dog walk
Back mobility
Air squats X2X10
Halos 25, 35, 45 X20
Workout:
Pull-ups X3X10
KB swings 35# X 1:00 with 1:00 recovery X 5 sets
Cash out:
Practice KB OH squats and KB snatches

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Bill- Awesome jump on 17.3, just Awesome!! Great work.

3.13.2017 Monday

WU: Run 400M then 2 rounds
5 Pull-up
10 Push-up
15 Air-squats
20 Sit-up

Strength
D.B. Thruster
Set of 15 12 9 6 nft 15lb DB

Push Press
Set of 5 5 3 3 1 45, 65, 75, 75, 95lb.

Conditioning
"Helen"
3 Rounds
400m Run
21 K.B. Swings
12 Pull Ups

13:39 did all the PU without a band. Happy for that. 35lb KB tho.........:confused:

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tendonitis in right shoulder. Waiting for insurance co. to authorize isoderm patches. Will have to make up some weird WOD's to keep me busy otherwize.:mad:

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nice work on 17.3 there bill

bummer about the shoulder there pat....good luck getting that sorted

tonight

4 x 20 10" step up 24 kg kb each hand

5 x prowler suicides

3/5/7 matts out and back

:28.5
:27.39
:25.94
:24
:29 my legs were gassed by the end....

100 large green band high bar good mornings.

45 minute dog walk

keep up the great work guys......

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Awesome work guys!! Congrats on doing the Pullups in Helen Rx Patrick!! Awesome achievement!

Pat, I've done weird pushups my self!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 2)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9:

135# Power Cleans
Row (calories)

16 min

[I]Did this almost 2:30 slower than a year ago! :shrug: [/I]

[B]Evening:[/B]
1 mi dogwalk :brrr:
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 120#
3 @ 135#
12 @ 150#

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@Pat - When I got tendonitis in my elbows, I had good luck with fish oil. I bought the high quality stuff (lots of EPA and DHA) and I took big doses. That and rest knocked it out pretty quickly.

3/14
1 mi. dog walk
Mountain bike ride in Red Rocks Open Space. 6.7 miles; 1:13; 932' climbing
Halos 25, 35 X20
Turkish get-ups 20# X5:00

My shoulders are creaky after the skiing and the time off from the gym. My sciatica has also kicked in with a vengeance. :ranting2:
I have decided to follow Pavel's kettle bell program from his book Enter the Kettlebell. I had very good luck with that years ago and avoiding heavy overhead lifts and deadlifts will give my back a chance to settle down.

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last night

floor press 1 rm 235lbs

mega bow 6-6-6-6 145-165-175-185

e z bar incline tri 8-8-8-8 20-25-30-30 shoulder was creaky by the end

bent dbell row 10-10-10-10 40-45-50-55

decline dbell row 10-10-10-10 45-50-55-60

100 high bar blue band push downs

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Good work men - as usual! Patrick good pullups and Cliff nice floorpress!

Tuesday 14 March:
Did not have much time, so the workout was short:

Assault bike 10min (70kcal)
C2 row 10min -2250m

Thursday 16March:

Assault bike 10min
Pulldowns (on a lever arm machine,similar to hammer strenght)
10reps: 30kg,70,70,50,30kg
Ciriut of:
Db row->prowler sledge 2x20m (ca130ft) ->Alt db upright row
Db row:
10 reps 25kg,40kg,50kg,50kg (110lbs)
Prowler sledge:
40kg weight on sledge
Db Alt upright row:
10 reps 15kg, 20kg,25kg,25kg

Lying on the floor ez tricep press
15reps 20kg 30kg 10reps 40kg,40kg
15reps 30kg
Ski erg (this is a though machine)
5min -970m

New gym feels really great, even not all equipment has arrived yet.

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3/16
WU:
Halos 25, 35, 35 X20
Back mobility and lumbar stretches
Air squats X3X10
Workout:
Pull-ups 6, 10, 6, 6
KB swings 35# X1:00 work set/ 1:00 recovery X 5 sets
Cash out:
Practice KB OH squats 25# X6 and KB snatches 25# X3X10

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Alden- Come back slow..........
Jan- New gyms seems cool!!

3.15.2017 Wednesday Yoga nite. Had a different instructor, sometime she was going too fast for this "new" guy. She did show me some new balance holds that were cool.

3.16.2017 Thursday

WU: Run 1 Lap then
400M row
400M Dyno-Bike

Did some DU practice... I need it!!

WOD:
EMOM x 4 rounds(20 min)
15/12 Cal Row
12 D ball over the shoulder
20 Seconds Battle Rope/ 6 Burpees
2 Sled Pushes /heavy
Handstand walk/ handstand hold/ bear crawl