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Saturday October 11, 2014 (Sue's Birthday)

Some mobility, including TGUs, which are a great warmup exercise

40 minutes of:
Air Dyne
walking lunges
push ups from the knees
kettle bell swings (20#)
jumping rope (a couple dubs, mostly singles)
Air Dyne

(There was no Oly lifting done today)

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Saturday October 11, 2014

Afternoon session:

walked 3.64 miles stopping every hundred yards or so to swing a weighted club. 45 swings...

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Sunday October 12, 2014

29F when I woke up, a hard frost outside.

Snatches
5x11#
5x45#
10x95#, focusing on speed and technique, and seeing how my elbow felt.

C&J
10x95#, focusing on speed and technique and not aggravating my elbow.

6 false grip ring pullpus
6 T2B

A good sunday morning in the Shed 'o Pain.

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Looks like the message boards are having some issues, a week of posts have disappeared...

Sunday October 19, 2014

A Dan John Intervention Day

Patterning
Bulgarian Goat Belly Swings for Hinging
Wall Facing Squats for Squatting

2 rounds of:
30 second front plank
30 second right plank
30 second left plank
1 tgu each side
2 kb goblet squats
3 pullups
2 kb goblet squats
1 tgu each side

5 rounds of:
10 kbs, carry kb in one hand to other side of shed, 10 kbs

20 walking lunges
20 overhead walking lunges

then played around on the rings and bar doing a few pullups and a few T2B with no real agenda other than to play around on the monkey bars.

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Sunday 10/19/14

Row 800 M
Clean and Press 95 lbs 21 reps
Row 400 M
Clean and Press 95 lbs 21 reps
Row 800 M

I forgot to start the clock on this but kept it moving pretty well. Two football naps powered tonight's workout.

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great work as usual all.....

friday....they gyms 5th birthday party.....in teams we played family feud style....as in we all got dressed up in costumes and had to answer gym related questions.....and then we all got to do different work outs....i ended up doing a ton of rowing and air squats.....i was talking to a couple of the people who are still there that i did foundations with and we were all surprised how quick that past five years have gone and how far we have come...

saturday

in partnership with a buddy of mine


In Pairs:
P1: 500m Row my buddy

P2: 500m Row me

P1: 50 45lb thruster my buddy

P2: 50 Goblet Box Squat me w/ 16kg kb got them unbroken...my buddy was still recovering from his thrusters

P1: 30 pull ups my buddy

P2: 30 Toe Touches me unbroken....my buddy was really starting to hurt from his pull ups and thrusters

P1: 50 45lb thruster my buddy

P2: 50 Goblet Box Squat me unbroken....my buddy was still on the floor when i hit 45 of these

P1: 500m Row my buddy

P2: 500m Row me

20:25

my buddy was still lying on the floor by the time i finished my last row.....what are friends for if you can not punish them on occasion....:D

Plank hold: 1min. *on elbows?

Standing Abs: 100 large green band

Plank hold: 1min. *on elbows?

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Monday October 20, 2014

Good extensive warmup

Snatch practice
5x20kg
5x40kg
5x50kg
5x60kg
1x65kg
1x70kg
1x75kg (miss)
1x74kg (hit)

Jerks from the blocks
10x50kg
10x70kg

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10/18 Saturday Partner WOD
Five rounds (one partner works at a time):
40 wall balls
60 no-pushup burpees
200M plate carry (45/25)
60 V-ups
40 lunges.
4 rounds + 40 wall balls + 60 no-pushup burpees with Matt before the 36:00 cutoff.

10/19 Workout
5K run through neighborhood. Up Valerio, through Elings Park and down, up Portosuelo and home.
About 35 minutes.

10/20 WOD
A1. Front Squat (3221*) 3-5 reps x 5 sets @90 sec rest
*Coach's Note - The 2 second hold on the bottom of the Front Squat is important
95-115-135-135-135
These slow descents and long bottom holds make the weight awfully heavy.

A2. 15 Unbroken SFG KB Swings x 5 sets @60 sec rest
Used 1.5 and 2 pood, really worked on popping hips and holding tension at the top of swing.

B. 8 x :30 Row Sprints For Meters @2 min rest
146-145-147-145-145-146-148-146
In the later sprints I kept pushing the damper higher. It seemed to boost my meters a little bit.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15588352652/[/url]

Claw

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Monday 10/20/13

For time:
30 box jumps
30 Pull Downs 180 lbs
30 kettlebell swings, 45 lb
30 Step ups 35 lbs DBs
30 Hanging Leg Raises
30 push presses, 65 lb.
30 Good Mornings 45 lb
10 burpees

14:14

Modified today's WOD for the equipment in my basement, old age and my arthritic knees. I just didn't have 20 more burpees in me.

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10/20 Week 2 Wendler Deadlifts
WU:
Row 1km; shoulder pre-hab; pull-ups 6, 10, 7, 10; walking lunges x20ydsx2
Workout:
Deadlifts 60, 70, 85 x5/ 110, 115 x6/ 120 x20
T2B x10x3
Cash out:
KB swings 35 x150/ 45 x60