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9/16 Road bike ride. 27 mi.

9/17 Rest day.

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great work as usual guys

busy weekend for me....possibly last bike race ever to be involved with....

friday night

800 m. rhino walk 45lb

100 large green band standing good morning

5 x 15 24kg kb swing

saturday in a down pour of rain....cooked cheese steaks for 250 wet mountain bikers and then brisket and piaha and rice for 50 vollies

sunday .... clean up above mentioned mess

then watch some football

then at the gym

speed bench

3 rm bench press 205 lbs

dbell bench press 15-15-15 35--40-45

medium mag grip row 100 45 lbs

tate press 10-10-10 20-25 30 lbs

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Cliff - When you cook, you don't mess around!! Nice bench work!!

2 1 mi+ dogwalks
10 Burpees (Yay! Burpees!!)
BackSquat:
5 @ 220#
3 @ 250#
16 @ 280#
5x10 @ 145#

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thanks bill.....i like a good challenge no matter what type....:D great work on the back squats

tonight

box jump 1 rm 36 1/4"

a rousing game of 8 lb med ball basket ball with the whole gym

camber bar back squat 1 rm 385 lbs....10lb pr:pepper:

frog stance 2 mat deficit dead lift 7-7-7-7 185-205-225-245

45 minute dog walk in the rain

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Rainy day Dog Walk, Got to Love that!! Praying for Rain here!!

Sept. 19, 2016 Monday

WU: Run 1 Lap
20 Lunges
30 Situps
10 Pull-ups
20 Air-Squats
30 Lunges

Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
1 set of 10 Overhead Squats
Front Squat
5x5 Front Squat at 80% across

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

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tonight at the gym

800 m. rhino walk 70 lbs of plate

200 un broken large green band good mornings

on the way home the clouds lifted and the top of mount garibaldi (the biggest mountin in our area) was covered in fresh snow :pepper:

bring winter on......

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Cliff, that's for sure!! Congrats on the back squat PR!:pepper:

Patrick, nice WOD!

[B]WU:[/B]
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Eva
5RFT
800m run
30 Russian KBS, 2 Pood
30 Pull ups

1:17:34

[I]The first time I did this RX. A sucky WOD, a sucky time, but at least I didn't rip my hands.[/I]

[B]Evening:[/B]
1 mi dogwalk
Bench Press:
5 @ 115#
3 @ 130#
11 @ 145#
5x10 @ 75#

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[B]WU:[/B]
1 mi run
10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups with 30 sec between them
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
10 20#WBs
15 GHD Sit-ups
20 24" Box Jumps

3 rounds + 10 WBs + 15 GHD Sit-ups

[B]Evening:[/B]
1 mi dogwalk

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11 hour day at work today....was not really feeling the love at the gym and kind of just went through the motions

speed bench with chains

1 rm bow bar w/mini bands 205lbs

floor press 6-6-6-6 95-135-145-160

ez bar skull crusher 6-6-6 30-40-50

1 mile dog walk

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Cliff, You go all out! I feel for ya about the gym!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Chin ups with 30 sec rest
10 Burpees (Yay! Burpees!!)
135# DL
225# DL
315# DL

[B]WOD:[/B]
3RFT:
5 DL @ 225#
10 Pull ups
30 shoulder taps, belly to wall

14:05

[I]I was supposed to DL 315#, but couldn't do it! :yikes: Also, I only did 3 out of 10 rounds.:shrug:[/I]

[B]Evening:[/B]
1 mi dogwalk

Dead Lift:
5 @ 255#
3 @ 290#
1 @ 325#

[I]What was I thinking?!?! At least I was able to pull 1 at 325![/I]