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tonite

10 min ayrdyen

800 meter 110lb sand bag carry....no stopping

200 large green band standing ab 2 sets of 100

entered my wife and i in a powerlifting comp at the end of march....sure hope she likes the entry as her birthday present tomorrow when i tell her :D

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Cliff- Nice Sand Bag carry. I dunno your wife, but would love to be a fly-on-the-wall when you tell her you entered her in a Lifting competition for her birthday.:yikes:

Feb. 16th Tuesday
Mobility.....
WU
Run 400M then 3 Rounds
5 HSPU or DB Press. DB Press for me.
10 Air-squats
15 Cradle-rocks
!
Clean and Jerk I started at 95 and got to 145lb... not bad.. making progress.
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…
Used 75lb on the thrusters got 55. Did strict C2B thru 9, then Pull-ups.

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Awesome stuff guys!!

[B]WU:[/B]
1mi dogwalk
10 Burpees! (Yay! Burpees!!)

[B]WOD:[/B]
Bench Press:
5 @ 160#
5 @ 185#
6 @ 210#
5X10 @ 125#

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@Patrick .... yup should have gotten her a pony :rofl:

luckily she hit a 7 lb p.r. on her bench last nite at the gym.....however she did return the entry to me and is content to keep training for the May meet we had originally planned as her first meet.....she felt that while her training was going well late march was just to soon.....who am I to push her :D

speed bench

1 rm narrow bench 245lbs same weight as my normal grip bench hmmmmm

3 x 20 40 lb dbell bench press

narrow seated mag row 10-10-10 90-110-130

supine mag row 3 x 15

100 red band pull aparts

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Feb. 17th- Wednesday
Mobility.......
WU:
Run 400M / 3 Rounds
5 Wall Balls
10 WB "Cleans"
10 Air-Squats

Barbell Cycling Started with 105lb, made thru the first 6of12 on PushJerks. 10:20
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.

Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Start at a moderate load, and increase each round

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Feb. 18th Thursday
Mobility......
WU:
Run 400M then 2 rounds
5 Pull-ups
10 Push-ups
15 Air-Squats

[B]Strength[/B] [I]Worked with 105lb this week 10lb climb from last week, last one at 125lb. Did sets of 3 strict PU's with 18lb KB[/I]
10-9-8 down to 1 each of
Bench Press
Strict pull ups.
Add weight from last week to bench. If possible add weight or do pull ups in less sets.
[B]
Conditioning[/B]
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Double Unders or D.U. Practice
1 Minute of Pull Ups or C2B or Muscle Ups
Rest 3 minutes - for a busy class alternate starting at Rower or Pull Ups
[I]Did Sit-ups on 1Min instead of C2B, my left shoulder was talking to me. Think I need to rest it a couple of days.......been going good on the shoulders the last 4-5 weeks.[/I]

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quick trip into the gym this morning

2 rm 36 1/2" box jum p.r. :pepper::pepper:

1 x 10 otm speed squat 225 lbs....2 sets 5/8" chains

400 m. 90 lb rhino walk

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this morning...cycling down for the week....the weight lifters have a comp next weekend so we all get a bit of a down week to look forward to...

speed bench

work up bench to 235 lbs

d bell bench 18-18-18 30-35-40

4 boards of death push up rep max 27 reps

roge fat grip seated row 10-10-10-10 90-110-125-140

bench hammer curl 10-10-10 20-25-30

2 hour dog walk

1 1/2 hours pressure washing the deck

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Nice work, Everyone.

4 days skiing this week. 3 powder days out of 4 days on the mountain. Took Thursday off to give the legs a break.

2/20
Warmup: 2 mile dog walk
Workout:
Overhead press (L) 25 X12/ 35 X2X12; (R) 10 X2X20/ 20 X10
Knee pushups X3X12
DB rows 35 X3X12
KB swings 25 X3X20
Turkish get-ups (L) 25 X5/ 35 X10; (R) 10 X5/ 20 X10
Lunges X20

2/21
Warmup: 2 mile dog walk
Workout:
KB swings 25# X3X20

Working hard to restrain myself now that my PT has discharged me from physical therapy. The shoulder feels good and I have to keep reminding myself that the guidelines for returning to full capacity are to increase the load by no more than 10% every 2 weeks.

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Alden - glad to hear the shoulder is better!

[B]18 Feb:[/B]
Dead lift:
5 @ 245
5 @ 285
3 @ 320
5X10 @ 190

[B]22 Feb:

WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 frog holds
10 pushups
6 Pullups holds with segmented negatives
10 Burpees (Yay! Burpees!!)
Burguner Warmup

[B]WOD:[/B]
5xSnatch Complexes-Power Snatch, Squat Snatch, Overhead Squat
45#, 65#, 75#, 95#, 95#, 95#
3 RFT:
25 GHD Sit-ups
25 Hip Extensions
25 Box Jumps (24")
25 Wall Balls (20#, 10 ft)

27:56

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

[B]WOD:[/B]
Shoulder press:
5 @ 100#
5 @ 115#
1 @ 130#
5X10 @ 80#