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[B]31 Mar:
WU:[/B]
500 m row
100+ SUs
10 leg swings on leg leg in both directions
10 Air Squats
10 Push Ups
2 Pull Ups
16 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 Min AMRAP
10 reps 135lb Front Squat
20 Hand release push ups
Run 400m

3 rounds + 3 Front Squats

[I]I was hoping to get at least 4 rounds.Got the 1st round done in under 5:00. Too bad I couldn't keep that pace up! My right knee was talking during the FSs. But I could run albeit slow! At least I was able to run outdoors! [/I]

[B]1 Apr:
WU:[/B]
.5 mi run
2:15, 200ft on JacobsLadder
10 leg swings on leg leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
16 Dead Bugs
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9
Deadlift 225 lbs
Dips
Wall-balls [I]Subbed 20# DB thrusters[/I]

14:53

[I]This was tough. I did the DLs in subsets of 6, 5, 4,... My dips weren't the best, but I wanted to save my shoulders. DB Thrusters are easier than WBs.

On the way back to the locker room, I saw someone I work with. He told me seeing me DL made him want to puke. He couldn't believe I could lift that much! That felt good![/I]

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Wednesday April 1st, 2015

C&J practice
23 for 23, last two were at 90kg.

Going to go over 90kg next time out on C&J.

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bill....ya gotta take those small compliments when you can. :D

nice work on the c&j jt...that's some weight to be moving

last nite

got to the gym and started to get ready for belt squat stuff and then my coach comes up to me and says "the cable is broken on the belt squat machine so no squating tonite" and kept doing what he was doing

i was looking at my workout list in my hand and thinking well there goes 50% of my nite

sooooo i ended up jumping on the rower and did 10,000 meters

42:03 :43 second PR :pepper::broc:

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@Cliff, nice PR on the 10k!!

Thursday April 2, 2015

1.5 hours coaching basketball. At one point I was actually running!

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Friday April 3, 2015

Snatch Practice up to 70kg
Then went immediately to the rock climbing gym and climbed 5 routes, including a mega-jug haul up the south side of the arch.

Rock climbing is much more fun than Olympic lifting.
And there's a social aspect to it.

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Saturday April 4, 2015

TGUs to get loose (2x10#, 2x15#, 2x20#)

Interleaved death by burpee wall ball shot
1st minute, 1 burpee
2nd minute, 1 WBS (20# to 10' target)
3rd minute, 2 burpees
4th minute, 2 WBS
...
Finished round of 7 burpees, 7 WBS.
the world was spinning

Then did locks offs and ring dips as Muscle Up progression.

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Saturday April 4, 2015

PM Session
Walked a mile around the wet/muddy farm.
Thank goodness for trekking poles and rubber boots.

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Easter Sunday 2015

Some easy deadlift warmups
Then...
Death By 225# deadlift
made it through 7 rounds

Then....
Hill repeats at the Res.
Did 4 all the way to the top and 3 half way to the top.
My legs are jello

I feel no shame in getting beaten up the hill by a high school cheerleader

Video is on FB

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Monday April 6, 2015

Mobility
C&J drills
C&J practice
25 for 25 up to 215#
A really good day lifting.

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You guys are rocking! Big lifts, PRs... Nice work

4/5 Mountain bike ride. Gold Camp road. 10 miles. We only made it up 5 miles (920' climbing) before the snow got too deep and we had to turn around. Bluebird day, could not have asked for a better day to be out and about.

4/6 (all upper body lifts left side only)
KB press 25, 35, 45, 35 x10
Cable pull 25, 35, 45 x10
Goblet squats 35, 45, 55, 65 x15
Walking lunges BW, 10, 25 x25 yds
Plank hold 1:00 x2

Doing rotator cuff exercises for the right side. Some days, I think the shoulder is getting better. Other days, it seems to be moving in the wrong direction. The worst part of this injury is that I wasn't even working out when it happened. Was unloading a pickup truck for Pete's sake. LOL