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[QUOTE=JT Kalnay;1258494]Wednesday November 18, 2015

Drove over to CTown with my brand new Eleiko competition bar.
[/QUOTE]

:notworth: seriously jealous....

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@Alden, hope everything works out

Thursday November 19, 2015

"Rest" day, in that I didn't do any exercise or lifting...

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Alden - What JT said!! My Dad had that about 8 years ago. Scary stuff!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Leg Squats
10 Push ups
10 Pull Ups
10 Burpees (YAY! BURPEES!!)

[B]Plankember:[/B]
Twisting knee plank
Get into a straight-arm plank. Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That’s 1 rep; do 20 reps.

[B]WOD[/B]
[B]4 RDS[/B][B] FOR TIME[/B]
15 two dumbbell push press [I][B]#45[/B][/I]/35
30 dumbbell lunges [I][B]#35[/B][/I]/25
45 sit ups
[I]1000M ROW[/I] or 5min arm bike

40:11

[I]I did the Push Presses in subsets of two. The lunges weren't the best. I started doing the rows in sets of 10, 8, 6, etc. hard pulls with 2-3 easy pulls in between. I was able to do the rowing sets in 4:40-4:44. It wasn't a bad WOD even though i wanted to break 40 min.[/I]

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C/J - kg 55x3 70x3 70x3 80 83 86(190#)
5 Min AMRAP
MGW
(180) 50 single – unders
10 Ab Mat sit ups
10 Heavy bag over shoulder

Post injury PR did the "work sets" then figured felt good why not. Wearing the Power Pants has helped a lot. They don't seem to aid the Olympic lifts but have REALLY limited the groin pain. It must be like giving that muscle the support to get back to "normal".

@Aiden I hope it goes well. we have a Heavy events guy that actually throws and lifts with a defib thing in his chest. Probably not AMA aproved but he says other than screwing up front squats and incline presses...he doesn't mind. Good luck!

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@Tim, yes TGUs are what's for Sunday Brunch!

Friday November 20, 2015

Walked over to CTown on a very brisk and windy fall day.
Rowed 1k in 4:57 (had to sprint at the end to get under 5)
Stretched, mobilized, PT walking (this takes 20 minutes)

Squat snatches
8x45#, 2x65#

Squat C&J
8x45#, 2x65# (working on keeping the bar more in my hands)

OHS
3x45#, 3x65#

FS
3x65#, 3x85#

BS
6x85#

Walked home in a fall day made even more brisk b/c I was sweaty.

"IF you sweat, you die," Warrant Officer Doucette during cold weather training, 1980.

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Push Press-lbs:
152x1, 102x10, 152x1, 82x20, 152x1, 62x30

Ouch...

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@Andrew, 60? Yes ouch...

Saturday November 21, 2015

JV Girls basketball.

Several hours with the chain saw, backhoe, and dozer clearing a lane to the tillable acres in the back. I can't lift my arms...

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30 minute trail run, felt really strong for me but admittedly it hurt the hip.

@JT the mothership put that one up. Push Presses then a few days later squats, and a few days later DL's. The squats should be fun.

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Sunday November 22, 2015

stretching, mobility, TGUs

4 sets
Front Squats X 6 reps @ 115#
60 seconds
25 Single Unders
60 seconds
5 jumping pullups
60 seconds

death by kettlebell, 20#, 12 rounds


PM Session
2 hours clearing brush for new walking trails on the new land

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Monday November 23, 2015

Walked over to CTown on a very brisk late fall day.
There is snow on the ground here on the north coast.

Stretched

Squat Snatches
9x65#
1x85#

Squat C&J
10x85#

Walked home, and it was colder b/c I was sweaty.