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11/21 Wednesday
3 Sets of 5-10 Reps each of

Single Arm Press or Push Press @ 20lb
Bench Press 2 95lb
Barbell Row 55-95lb did couple set of 5 at 95lb.
Weighted Lunges. Went lite....
Bicept Curls 55lb

This took awhile but was Good work!! I've only done curls like 2-3 time in 5 Years of X-FIt. Coach said "Patrick You must have been here everytime we've done them" Ha HA HA!!

WOD:
ROW 500M or 1000M for time

500M 1:58.... not too good...

11/23 Friday
Big group warm up then Parnter WOD:
30 Min.
40 WB
40 KB Swings
40 KB High Pulls
40 T2B
40 KB/DB Press
40 Push-ups
40M Rowwing
100 Air-squats.

We got 2 + 114. Not too bad..... I think my body finally caught up with last Saturday Competition WOD's!!!:D

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip 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 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44# Tweaked my lower back a little. Finished with 2-handed swings.
10 Turkish get ups - 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#, 2 w/70#
All done in 20:35

VooDoo Flossing on Elbows.

Good work, Patrick!

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Agile 8

5 rounds of Cindy with 5 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm

Kettlebell Deadlift x 5 reps 53, 62, 70, 88, 88#
45 seconds
Strict Ring Muscle ups x 2 reps
45 seconds
Turkish Get Ups x 2 (1 each arm) 35, 44, 53, 62, 70#
45 seconds
5 rounds

Back loosened up and is feeling better.

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11/26- Monday

10min. Clock: Every :30sec. 2 Touch & Go Snatch

10min. Clock:
Every :30sec.
2 Touch & Go Snatch
55-75LB

WOD:
15min. AMRAP:
1 Lap
2 Muscle Ups or jumping muscle ups / did 3-4 training bar PU
8 Devils Press (25/15#)

5 +5 Devils Press is interesting....

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Pull ups x 6 reps
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 35#
3 rounds

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 53# 7:03
10 Turkish get ups - 53#
All done in 12:20

Air-Dyne Load Indicator at 5.0
10 X (60s work + 60s rest)

I am thinking about replacing my very old Air-Dyne with a Rogue Echo Bike. I like the idea of being able to track my calories, wattage, and heart rate. Do you guys have any experience with the Echo Bike? If you do, I would love to hear your thoughts. Thanks.

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Tim- You need to check out the Assault Bike: They are real nice. We got 4 of them in our box last year:
[url]https://www.thefitnessoutlet.com/assault-fitness-assault-air-bike/?utm_source=google&utm_medium=cse&utm_term=DBAA01&gclid=Cj0KCQiA8_PfBRC3ARIsAOzJ2uoEjAeXi4Yz49PIrw6_MV8iYO3hgm8iqh7EgT60sTzuGO4iHCGAVWIaAi0dEALw_wcB[/url]

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Fantastic Work Guys!!

[B]24 Nov:[/B]
1.14 Mi Dog Walk

10 Pull ups

2 rounds of:
10 Burpee-to-6" Targets (Yay! Burpees!!)
20 AbMat Sit-ups

4 mins 36 secs

1.19 Mi Dog Walk

[B]26 Nov:
WU:[/B]
400 m 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 Push Ups
10 20" alternating leg step ups
10 Pull Ups
10 20" Box Jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Hang Power Clean : 3-3-3-3-3-3-3 :
45 lbs (1), 65 lbs (1), 65 lbs (1), 75 lbs (1), 95 lbs (1), 115 lbs (1), 135 lbs (0), and 125 lbs (1)

[I]Felt my shoulder on this one, especially after 125#.[/I]

[B]27 Nov:
WU:[/B]
400 m 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
3 rounds of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
10 20" alternating leg step ups
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

[B]WOD:[/B]
18 Thrusters, 45 lbs
18 Power Snatches, 45 lbs
18 Toes-to-bars

5 mins 44 secs

[I]This was tough on my shoulder, discretion being the better part of valor... My shoulder felt better.[/I]

1.14 mi dog walk

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 62#
10 Turkish get ups - 62#
All done in 17:03

Air-Dyne Load Indicator at 5.5 (felt quite a bit harder than 5.0)
10 X (60s work + 60s rest)

Thanks Patrick. I will check out the Assault Bike.

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Great Job Tim! 100 KBSs & TGUs are amazing!!

[B]WU:[/B]
400 m 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 Push Ups
10 20" alternating leg step ups
10 Pull Ups
10 20" Box Jumps
10 Burpees (Yay! Burpees!!)
Burgner Warmup
10 45# OHS

[B]WOD:[/B]
Snatch Balance : 1-1-1-1-1-1-1 :
45 lbs (1), 65 lbs (1), 75 lbs (1), 95 lbs (1), 115 lbs (1), 120 lbs (1), 125 lbs (1), and 130 lbs (1)

[I]Did more weight than I did on my last attempt in July 17. My shoulder didn't bother me that much.[/I]

[B]Evening:[/B]
1.14 mi Dog Walk

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11/27- Tues
Got to the box late... warmed up did a few DL. then the WOD

WOD:
4 Rounds for time of:
11 H.R. Push Ups
11 Handstand Push-ups
11 Kettlebell Swings, 53/35
11 Toes-to-bar
Total Time
This one was good, a bit tuffer then it sounds....

11/29- Thurs
Rode the assault bike for 10 Cal.

EMOM 4 rounds (16 min)
Dumbbell Farmer's Carry, 50's/35's
Supine Snow Angles
Hollow Rocks or L sit practice your choice
Handstand Walk / Hold for me.

WOD:
3 Rounds:
3 Minute Assault Bike
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 3 Minutes Between Rounds
Hit 173 Reps.