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Hi Helen, I like JT's recommendation. I try to vary lifting days with swim days.
JT, nice C&J.

Bench day: 5X185,210,235.
5X10 Bent Rows w. 185
5X10 Dips

Just like BS day. My energy was low for heaviest lift. I feel ok. Sleep has been interrupted regularly. Have a new book that I am using when I do not return to sleep. Actually enjoying it. A biography of Jennie Churchill---Winston's mother. Finished the Churchill Factor last week and I guess I did not get enough of Churchill's.:D

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Great Work guys!! Congrats on the DL PR Cliff!

[B]WU:[/B]
500m row
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Burpees (Yay! Burpees!!)
10 45# Push Press

[B]WOD:[/B]
25 min AMRAP:
135# Thrusters, 5 Reps
10 C2B
400m run

Did "As High as I can get 'em" Pull Ups

3 rounds + 5 thrusters +10 "As High as I can get 'em" Pull Ups + ~125m run

[I]I was worried about the thrusters, but they weren't as bad as I thought. However, they took a lot out of me. I ended up doing the PUs one at a time. (Some were decent C2Bs!) Again, I could feel them before the runs. I got a NASTY shin splint and pain in my left arm. I worked hard to try and get that 4th round in. Oh, well...:shrug:[/I]

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Wednesday January 21, 2015

Snatch Practice at Rubber City Weightlifting
Drills and mobility to warmup

3x20kg
3x40kg
3x50kg
3x60kg
3x65kg
10 for 10 at 71kg (PR is 81kg, this is a ten for ten PR)

Jerk supports to 120kg.
I want to C&J 120kg!

A really really really good day lifting.

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great work guys...welcome back alden.....nice day of skiing...:)

last nite


Single Leg Hip Bridge: 20-20-20/s
*band if easy (ya right coach)

Lateral Squat:3x10/s blue bands.....these were deciedly harder than with the red band
*band X'd around knees
*heavier band than usual

3 rounds for time of:
30 Toes to wall
20 SS Walking Lunge (135)
10 Deadlifts (225)

was not feeling to bad after the first round.....was thrashed after the 3rd 12:39

Row, Airdyne, or Sled: easy 15min. 3125 M. rowing

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Thursday January 22, 2015

Just 9 days left in this God-forsaken month...

Complete and total rest day. Walked from my desk to the fridge and couch a few times. Maybe a total of 20 yards.

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Friday January 23, 2015

C&J Volume Day

Mobility and Bar Drills to warm up
Then:
3x45#, 3 for 3
3x95#, 3 for 3
3x135, 3 for 3
3x165, 3 for 3
10x200#, 10 for 10 (Yay!)
1x22#, 1 for 1

So that's 23 for 23 on a big volume day. 200# gets heavy by the 8th and 9th lift...

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Bill , nice going, one more long gasser.

DL, 5X270,315,365.

Had other things planned but took a different route.

DL 1X405, 1X455. Could have gone higher but I am aware that regular workout would not set me up to go over 500. I also realize that when I started the Wendler cycles this time, I start the DL values too low.

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@Cliff. Thanks. I'll be doing lots of skiing for the next two months. Tuesday was my last day at work. I am now officially a ski bum, outdoor enthusiast and amateur photographer.

1/22 Skiing at Arapahoe Basin.
8k' vertical in 7 runs with lots of high altitude hiking and push poling. And I think these are the slowest lifts I've ever seen. LOL
Cashout:
KB press 35 x10x4
Pushups x10x4
KB rows 45 x10x4

1/23 Skiing at Breckenridge
16k' vertical in 11 runs. Amazing day with blue skies, lots of sun and great snow conditions.

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@Helen, took my own advice and went swimming today.

Saturday January 24, 2015

Swam 1100 yards in 27:20. Compare to
Swam 1050 yards in 27:09 on December 5, 2014.

I was able to pull hard for the last 100 yards and was able to push my aerobic threshold a little. Of course now I can't lift my arms over my head...

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Sunday January 25, 2015

A painful front squat
2 Front Squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
2 155# Front Squats

Deadlifts
snatch grip to 205#
clean grip to 305#
regular deadlifts to 425#