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6.19.2018 TUESDAY
WU: Bike 3Min then
5 Pull-up
10 Airsquats
10 HRPU
15 GH Situps
15 Mountain Climbers

7 x 1 Bench Press 1 Rep Max
7 Singles at 90% of your 1 rep max
Hit 135lb x1 7x

WOD:
"Helen"
3 Rounds:
400m Run
21 KettleBell Swings (53/35#) 44lb today
12 Pull-Ups

13:39 First time I have run in like 8-9 weeks... Felt tired after workout.

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Awesome Helen time Patrick! You have a right to be tired! ;)

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
5 Box jumps
Burgner warm-up
10 rubber band pass through

[B]WOD:[/B]
Squat Snatch 1-1-1-1-1-1-1 Reps
45#-45#-45#-70#-70#-70#-80#-90#-100#(0)

[I]I kept these light to protect my shoulder. I mixed up a 15# with a 10#, which I had on my injured shoulder side! :shrug: :rofl:[/I]

[B]Evening:[/B]
10 Pullups
1 mi dog walk

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10 Pullups
1 mi dog walk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Deadlifts:
5 @ 235#
3 @ 270#
3 @ 300#

[I]When I started doing the last set, my neck tightened up like a NASTY krick which hurt bad! Figured it was time to bag it! :([/I]

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Just got back from Utah. Great trip with the wife and friends. A lot of climbing and site seeing.

[ATTACH]14030[/ATTACH]

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg)
Station 3 – Barbell Glute Bridges x 8 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
5 rounds of:
20 Kettlebell Swings 35#
20 Push-Ups
5 Ab Wheel Roll Outs
11:54

1 strict ring muscle up
20 Flexbar Wrist Extensions
30 second deep squat hold
5 rounds

That's awesome Patrick. I'm scared to try a Spartan race. I afraid I will hurt myself. Great advice on not over doing it.

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Tim / ALL- The Sprint Spartan Race is not too bad, 3-5 miles. Its fun to do in a group. This second one I did was REALLY hard because I could not run/train for it due to my hurt leg. Plus there were some HUGE hills, one straight up for over 1 mile! This was one of the tuffest things I've done. I wont be doing the long one..... 14-17miles.

6.21.2018 Thursday
WU: Bike 3Min then 3 Rounds
5 T2B
10 situps
10 airsquats
10 HRPU
40 SU

8 x 2 Box Squats Stuck to 135lb.
8 sets of 2
Squat to a box a little below 90, weight should be between 65-70% of max back squat. A little lighter if chains or bands are used, this is the time to use them. Weight should be moved with maximum velocity!

WOD:
Emom 20 minutes

Min 1 - Double / Triple unders / SU for me....
Min 2 - Toes to bar
Min 3 - Handstand walk / hold
Min 4 - Sit ups
Min 5 - 30 Seconds barbell Curls 45/35

Good 20Min of work!!

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Good work, and great Helen Patrick!
We had a familyholiday, one week at Rhodos Greece, lots of pool, sun and chill... Twice at hotels gym with my son for short workout.

Sat 23 June
Nordic walking ca3km
Lying leg raise
50,20,20,10reps
1/2turkish get up
12kg Db: 5,5,5,5reps
16kg (one pood) Kb
5,5,5,5reps
Strech and mob.

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Yesterday
Bouldered at Rock Mill with Jeff. Fun. Later I took a 3.5 mile walk and did some VooDoo flossing and rice bucket routine.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dynamic Bulgarian Split Squat x 10 reps each leg
(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)
Station 2 – Barbell Glute Bridge x 10 reps 115#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
7 Strict Pull-Ups
7 Ring Dips
21 Kettlebell Swings 44#
8:55

1 strict ring muscle up 0, 0, 0, 8, 8#
Tumbling routine
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tumbling Routine: adapted from Dan John.
5 Somersaults (forward rolls)

5 Right shoulder rolls

5 Left shoulder rolls

3 Cartwheels facing one direction

3 Cartwheels facing the other


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Sun 24 June
C2row
5min - 1123m
Pulley facepull -> Seated incline press on "smith" machine
10/20kg -> 10/40kg
10/30kg -> 10/60kg
10/40kg -> 5/80kg
10/50kg -> 1/90kg
10/60kg -> 1/90kg
10/60kg -> 10/60kg

100 Ball over shoulder with 25kg (55lbs) ball:
40,40,20reps

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6.22.2018 Friday
Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders / 100 SU for me

This REALLY kicked my Butt!! 44:28 like 12 Min' slower then my best. Took me a log while to settle down. Heart rate was 100 1hr. 45 min after completion.

6.23.2018 Had to keep moving after Filthy 50!!
Did Sumo dead lift sets of 5 95- 185lb

Then group Tabata WOD:
4 Rounds Plank / Heavy Rope Swings
rest 1min then
4 Rounds
10sec Bike sprint 10 Sec Rest.

Then Tabata Bar Hangs and wall squats.

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Great stuff guys!!!

[B]22 June:
WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1 mi HIIT bike

3:47

[B]25 June:
WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10, 9, 8, 7, 6 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back squats 2-2-2-2-2-2-2-2-2-2
45#(2)-135#(2)-225#(2)-225#(2)-225#(2)-245#(2)-245#(2)-245#(2)-245#(2)-245(2)

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
Shoulder Presses:
5 @ 100#
2 @ 115#

[I]felt my shoulder and neck on the back squats and shoulder presses! :yikes: I'm gonna have to do ROM and mobility stuff!

Got some sad news today. We got word that a very good friend had passed away last week. :( Life is too short! Live it well!![/I]