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01/08/2019 Tues.
WU:
2 Rounds
10 KB swings
10 clean pulls 65/95lb
Row 250M

1 x 2 2 Rep Max Power Clean
75-145lb. My PR is 170, but I could do that now..... not so strong since I injured my shoulders. I am slowly getting stronger, but think it will be tuff to better some of my PR's.

WOD:
For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches (55/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)
35lb DB Snatch, 20lb OVH Lunges
9:51 OVH Lunges were tuff......

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Thanks Patrick! I'm feeling the GHD sit ups!

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 10)
10 Leg Swings on Each leg in both direction
2 rounds of Cindy
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 20" box Jumps
10 Jumping Jacks
10 8 kg Ball slams
Long Jump

[B]WOD:[/B]
Deadlift : 1-1-1-1-1 :
135 lbs (10), 225 lbs (1), 275 lbs (1), 315 lbs (1), 320 lbs (1), and 325 lbs (1)

[I]The DLs felt good! Even the 325#, which I couldn't pull a few weeks ago! :pepper: Kinda sorry I didn't try to go higher...[/I]

[B]Evening:[/B]
1.14 mi dog walk

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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#
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#
10 pronators
3 rounds

100 Kettlebell Swings 53#
5:45

2 TGUs 35, 44, 53, 62, 70#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
49 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Patrick-Definitely hard to set new PRs on the same movements you were doing when you were younger. I read somewhere maintaining strength as one ages is actually gaining. That's my goal on a lot of my movements.

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1/10/2019 Thursad
WU:
Row 400M then 3 Rounds
10 PVC Pass-thrus
10 light-weight arm circles

Five sets of:
Push Press x 5 reps
Rest 2 minutes
Build to today’s heavy 5 reps
75-110lb . Felt pretty good.....

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders / 60 SU
4rds +3 . 75lb P. Press. Just kept moving on this one, good cardio weight lifting movements. Lots of P. Press today!!!
Tim- Ya in some movements I am loosing strength, but slowly gaining some of it back. Stuff does change as the years go by body wise............:ranting2:

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I feel your pain guys!! :D As long as I keep my lifts up, that's a good thing!!

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50 SUs
DU attempts
33 Burpees (Yay! Burpees!!)
10 TRX Rows

[B]WOD:[/B]
Cindy Strict!
20 min AMRAP:
5 Strict Pull Ups
10 Push ups
15 Air Squats

17 rounds + 3 Pull Ups

[I]This was almost 2 rounds less than my last Cindy attempt. I could feel my shoulder during the last few rounds. All in all, I felt good about it![/I]

[B]Evening:[/B]
1.14 mi dog walk

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Nice Work Gents!
01/11/2019 Friday
WU: Row 400M
solider walk
butt kickers
high-knees
side-step
bear crawl
Inch-worm
2x accros gym floor

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
Went REAL light, first time I was done squats in a couple of months, Left hip still hurting.....
75-125lb

WOD:
800 Meter Run
150 Air Squats
800 Meter Run
Ran in the dark, did 95 Air-squats and 55 sit-ups
14:11 alittle slow......

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Yesterday 1/12/19
Bouldered at Rock Mill with Jeff and Beth.

Today 1/13/19
Agile 8

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

4 sets of:
Double KB Front Squats x 6 reps 35# KBs
30 seconds rest
Double KB Press x 6 reps 35# KBs
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest
Double Unders x 25 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
47 calories (felt particularly hard today)

5 minutes of deep squat holds and 90/90 hip rotations

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1/14/2019 Monday
2 Rounds
Row 250M
20 Situps
10 push-ups
10 air-squats

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Stayed right at 105lb

WOD:
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar
10 Burpees
11:16 . 30lb DB

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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Yesterday 1/14/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling
20 minute walk on treadmill

Today 1/15/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral 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#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Hexbar Deadlift 205#
Pronated Pull-ups
One-arm Floor Press 53#, 62, 62#

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
Tried to keep the RPMs at or above 80 rpm
38 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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Kickin' butt guys!!

[B]WU:[/B]
400 m run
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 5!)
10 Leg swings on each leg in both Directions
10 Band pass throughs
10 12" Alternating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20:00 AMRAP:
15 Strict Pull-ups
30 Push-ups
45 Air Squats

5 rounds + 15 Strict Pull-ups + 5 Push-ups = 470 reps

[I]43 reps less than last Friday. I was trying to protect my shoulder and I didn't feel that bad.[/I]

[B]Evening:[/B]
1.14 mi Dog walk in the :snow:!!