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10/18
WU: 1 mile dog walk
Workout: 23:00
Walking lunges 20 yds X4
Air squats X15X2/ goblet squats 10# X15, 20# X15
KB OH press 15, 25, 35, 35 X12
Pull-downs 35, 65, 65, 75 X12
Bench press 15, 25, 30, 30 X12
DB rows 25, 35, 45, 45 X12

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Good stuff Guys!
[B]
WU:[/B]
400 M run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!!)

[B]SQUATOBER:[/B]
Overhead squat 2-2-2-2-2 (work to a max)

75 (2), 95 (2), 115 (2),135 (2), 155 (f), 145 (f), 140 (2)



[B]WOD:[/B]
[B]10 MIN [/B][B]EMOM[/B]
5 RING DIPS
5 AIR SQUAT

[I]This killed my shoulders...[/I]

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Monday October 19, 2015

Two hours horseback riding on the Tamaya Pueblo. Fun.

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10/20
WU: Treadmill for 0.5 mi
Workout: 19:05
Walking lunges 20 yds X4
Air squats X15X2/ goblet squats 10# X15, 20# X15
KB OH press 15, 25, 35, 35 X12
Pull-downs 35, 65, 65, 75 X12
Bench press 15, 25, 30, 30 X12
DB rows 25, 35, 45, 45 X12

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Alden - Great WOD there!!

JT - Horseback riding sounds like fun!!

[B]WU:[/B]
10 Burpees (YAY! BURPEES!)
1 Mile dog walk

[B]WOD:
[/B]
[B]SQUATOBER:[/B]
10/20/30/40 Air Squats
[B]WOD:[/B]
[B]21-15-9[/B]
KBS (2Pood/1.5Pood) 45# DB

DEADLIFT (#165/#135)
BOX JUMPS (12")


8:50.05


[I]I wanted to break 10 min and am so glad I broke 9![/I]

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Hope you guys don't mind, i get the impression this is kind of a group log so I pasted this. If not cool, sorry.

Snatch-kg 50x3 55x2 60x2 62 60
BTNJ-kg 60x3 70x3 80x3 82x
Jerk-kg 80
M/G 3 RFT (3:35)
10 KB swings @ 55#
10 push-ups

First attempt at Olympic lifting since the hip/groin injury. Snatch wasn't too bad. My PR is 65/66 so 62 was better than I expected. The jerks on the other hand sucked. I am usually in the 90's there. My right arm could not lock out which is odd. I actually wonder if it is because of my hip (also right side) Maybe I just can't drive with that side so I didn't get the bar as high there??? I did the regular jerk at 80 just so I would know I could still do it.

I need to remember 2 things. 1) I told myself I would wipe my white board clean. In other words reset all my PR's and start over, especially if i have to have surgery. I obviously lost track of that. 2) I told myself to stick to ONE movement only on heavy days. I obviously lost track of that as well. Should have just stopped at the snatches.

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I rode a horse once, that's it. It was in college and only because I wanted to get funky with this cute little blonde Freshman that liked horses. I remember telling the horse "Look I don't want to do this any more than you do, so let's just get through this."

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@Andrew, welcome to the group.

Tuesday October 20, 2015

Stretching and mobility.
Walked forwards, backwards, & sideways (shuffling, karaoke) for about 45 minutes. Later, my hip muscles were really sore, but I suppose they were sore in a good way for a good reason due to being moved in different ways.

Am getting homesick and looking forward to being home late Friday night.

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Andrew - Great work!! Love the philosophy of "wiping the board Clean"!

FT - Happy Trails!

[B]WU:[/B]
1nile Dog Walk
19 Burpees (YAY! Burpees!)

[B]WOD:[/B]

Bench Press
5 @ 90#
5 @ 110#
5 @ 130#

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@Andrew. Welcome to our group. Yes, wipe the slate clean if you need surgery or if you have been away from this a long time. No value in injuring yourself (as many of us can attest) trying to do what you used to be able to do without working back up to it.

@Bill. I decided to start doing my normal workout for time. Gets me out of the gym sooner and a lot more work.

I rode horses a lot when I was a kid. My grandfather and his brother had a cattle company. My buddies and I were the ones dumb enough to round up horses that only got ridden twice a year, saddle them up and then ride them for the semi-annual round-up for inoculations and thinning the herd. It was great adventure for a pre-teen and young teenager. Getting thrown off the horses was half the fun and conferred bragging rights. No wonder I have so many orthopedic issues now. ;)

First physical therapy session yesterday. It was not too painful and I thought, "if this is as tough as it gets, this won't be too bad." Then, as I was leaving, the therapist said, "you'll want to take a percocet before our next session and future sessions. The therapy is not going to be any fun for you." :yikes:

10/21 "Dreadmill" Ladder 1:05
All intervals were 5:00 in duration
Going up - 5 & 10% grade @4.0 mph/ 15% @ 3.5/ 20% @ 3.0/ 25% @ 2.5/ 30, 35 @ 2.0 mph
Going back down - 30% @ 2.0 mph/25% @ 2.5/ 20% @ 3.0/ 15, 10 & 5% @ 3.5 mph