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9.14.2017 Thursday
WU: 3 Rounds
40DU / 80SU
15 air-squats
10 Dips

Back Squat:
Build to a Heavy Single
then...
10reps @ 80% @105lb
1rep @ 95%
20reps @ 70% @85lb
1rep @ 90%
30reps @ 60% @65lb
*Base percentages off the Heavy Single*
*The goal is to perform each set unbroken*
*Rest b/t sets as needed*
This was alot of reps. I went easy since 2 weeks ago when I did 40 unbroken back squats, i've had an issue with my left Lat.

WOD:
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

I got 9 rounds in..... rested round 7.

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any know if bill is o.k. he has not posted here in a bit

pin press w/ red bands wednesday 3 rm 175 lb 10 lb pr:pepper:

friday.....prep breakfast for 60 at they gym....we held a sextaphalon

run up the chief [url]https://en.wikipedia.org/wiki/Stawamus_Chief[/url] (wfs)

dead lift

snatch

2000 m row

x fit games work out

10 k run

teams of six and winning was based on the world records on a percentage basis so that everybody was on a level playing field. it was a blast

i was on a team of over 55 the lady for us doing dead lift and scored 100 % because which ever federation our coach was using for world records none existed for her age and weight.

i got 7:47 for the row at :17 pr

quit drinking beer 16 days ago and am down 8 lbs since then as well.....getting a lot more done around the house cause since i stopped drinking beer i am not watching near as much football... weird...:rofl:

keep up the great work guys...

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any know if bill is o.k. he has not posted here in a bit

pin press w/ red bands wednesday 3 rm 175 lb 10 lb pr:pepper:

friday.....prep breakfast for 60 at they gym....we held a sextaphalon

run up the chief [url]https://en.wikipedia.org/wiki/Stawamus_Chief[/url] (wfs)

dead lift

snatch

2000 m row

x fit games work out

10 k run

teams of six and winning was based on the world records for a given age and weight catagory on a percentage basis so that everybody was on a level playing field. it was a blast

i was on a team of over 55 dinosaurs. the lady that was doing the dead lift scored 100 % because which ever federation our coach was using for world records none existed for her age and weight. will find out tomorrow how the we did but on friday he said we had a pretty good chance of winning by using the percentage system.

i got 7:47 for the row at :17 pr

quit drinking beer 16 days ago and am down 8 lbs since then as well.....getting a lot more done around the house cause since i stopped drinking beer i am not watching near as much football... weird...:rofl:

keep up the great work guys...

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Haven't heard anything about Bill? I love his positive posts.
Cliff-It's amazing that you have lost 8 lbs by simply eliminating beer. Is the beer elimination a permanent thing or just to lose some weight? I currently only drink on the weekends. I enjoy it too much to do it daily. If I were smart I would only drink one day a week. Something to ponder.

Yesterday
Climbed at Hinckley with a lot of my close friends. 20 laps. Conditions were not great buy still a good time and workout.

Today
Three sets of:
Deadlift x 2 reps
Rest 45 seconds
Push-Ups x 25 reps
Rest 45 seconds
Reverse Lunges with DBs x 20
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up (last rep w/8#)
20 wrist extensions on Flexbar
30" deep squat hold
5 rounds

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YA....Its been a couple of weeks now since we heard from Bill. Hope he's doing OK.

9.15.2017 Friday

WU: Run 400M then 3 rounds
10 PVC Pass-thrus
15 Air-squats
20 lunges

3 x 5 Strict Press 45lb, 55lb, 70lb- worked on form

1 x 1 1 Rep Max Split Jerk

Build to today’s heavy…
Split Jerk x 1 rep hit 115lb and quick while I was ahead.....

WOD:

Three rounds for time of:
25 Kettlebell swings (53/35) 35lb today
20 Wall ball shots, 30/20 pound ball 12lb WB
15 Chest to Bar Pull-ups / did rings rows and sets of 5 on each arm DB Row's

13:40

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9.18.2017 Monday

WU: Run 400M then 5min EMOM
10 strict press with PVC. 5 cleans w/wallball

Strength

Strict Press @65lb
5-5-5
Push Press @95lb
3-3-3-3-3
*Sets don't start until you are lifting around 80% of your best in each lift*

WOD:
15min. AMRAP:
40 WallBalls (20/14#) @10lb
30 Toe-2-Bar / K2E
20 Power Clean (135/95#) @75lb
10 Bar Muscle Ups / 5 ringrows & 5 Dips

I scaled this one big time as my shoulder is jus killing me.......1st time i've every used a 10lb WB :confused:
184 movements........

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Three sets of:
Double KB Front Squats or Goblet Squats x 5 reps -35, 44, 53# kettlebells
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5 reps 10, 20, 30#
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict ring muscle up
10 externally rotated band pull aparts
internal hip stretch
5 rounds

Felt pretty tired. Hot for mid September.

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Good work fellas...
All kinds of stuff that distracs normal training :)

Thu 14 Sept:
Streching, mobility and some light dumbell work...these are the days you should do more often...just get some blood circulating and streching and mobility, feels sort of like after a massage..

Fri 15Sept:
C2row:
5min-1120m
"trap bar" deadlift:
5reps with:
60kg,80kg,100kg,120kg,140kg
3/160kg, 1/160kg,5/140kg, 5/140kg.
Did it stiff legged or romanian style, actually first time i tried trap bar heavier...was so good that the following night i woke up because of a hell of a cramping in the hamstrings :) Even when i did stand up and had the leg straight it continued cramping...
I did go downstairs to kitchen and took big glass of water with seasalt and some magnesium...that helped

Wed 20Sept:
Easy after a 11hour work day...
One arm bent over Db side lateral
6kg Db: 10,10reps
12kg Db: 10,10reps
Kb swing:
8kg Kb: 10,10reps
16kg Kb: 10,10,10reps
Ring row;
10,10reps
Pushups:
10,10reps

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tim....i know what you mean i think when you say you enjoy it to much....this happens to me every summer....i work hard and play harder in the summer and reward myself with beer's afterward.

unfortunatly for my wife and i the majority of our friends are now in their mid thirty's to forty's and they like to induldge as well and i just try to keep up with them.

i have in the last 6 or 8 months discovered the thc edibles and find that one of them helps cut down on the amount of beer that i drink for sure.

our masters team ended up 4th over all and 2nd out of 7 from the teams from our gym.

i had the fastest % wise row out of all of the teams :pepper:

sunday....bench press, life chores

monday ....run down and sick....went home and slept 10 hours

last night

mega bow 1 rm squat 375 lbs pr :pepper:

still feeling a bit "off" may need another night of sleep

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
KB Floor Press x 6 reps 53#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

Kettlebell Swings
Push ups
20-18-16-14-12-10-8-6-4-2
9:52

1 campus board lab
10 wrist extensions w/Flexbar
10 rounds on the minute

Boy, was it hot in the Shed this afternoon. A cold beer would've been nice. Maybe tomorrow.:rolleyes: