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yesterday....workout in the sun for the first time in way to long

2000m sled drag w/45lb plate.....past the new brewery in town....which was closed.....:ranting2:

200 large green band high bar good mornings

45 minute dog walk

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yesterday

future press 1 rm green bands 312.5 lbs 2.5 pr:pepper:

bench press 6-6-6-6 135-155-175-185

overhead rope tri ext 3 x 10 50 lb

bent row n mag grip 10-10-10 70-80-90

plate raise 2 x 30 15lb

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Morning temps are around 70 and warm enough in outdoor heated pool to start swimming again.

5 minutes dynamic and static stretching.

5 Rounds for time of: (100 free, 50 back, 50 breast) , 1000 yards in 20 minutes.

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4.13.2017 Thursday

WU: Run 2 laps- 200-300M then 3 Rounds
10 Super Mans'
10 Lunges
10
10

Deadlift
3 x 8 @70% 8@135, 8@165, 4@215lb 2x

Conditioning
10 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Only got 4rds +9. STRICT PU were tuff for me, first time I've done Strict PU in a good 5-6 months.. Shoulders felt good, so now I need to start doing Strict Push-ups again instead of Hand release Push-ups. Got get ready for MURPH since I'm not going to INDY 500 this year.

Conditioning
10 min row or bike for max distance.
got 2250M in 10min. not to bad nothing like rowing Machine guys!!!

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@Cliff - I'm happy to say that I have been doing the kettle bell routine out in the sun almost every time I've done it. Nice for spring to be on the way.

Been hitting it most days even though I didn't post. Spending a lot of "quality time" with a sprayer on my back trying to eliminate the noxious weed infestation (myrtle spurge) on the property. Given the grade of much of the infested area (probably 50%), I'm really glad I bought the 2 gallon vice the 3 gallon sprayer. ;)

4/10
KB C&P 35# X5X(1-3) (60 reps)
KB snatch 35# X8:00 (91 reps)

4/11
Functional fitness. Noxious weed spraying X 2:00 hours

4/12
KB C&P 35# X5X(1-3) (60 reps)
KB swings 35# X8:00 (212 reps)
Pull-ups 5, 10, 5

4/13
Hiked Catamount Trail. 1630' elevation gain in 3.8 miles and 2:20:00. Max elevation 9500'. Round trip (7.6 miles in 3:58:00)

4/14
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X6:00 (186 reps)
Pull-ups 8, 8, 6

Dealing with a touch of tendonitis or other elbow overuse so I backed off on the pull-ups for a week and will work back into them slowly.

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Alden- Ive been spraying a bit on my property as well. Need to get the Weed-Wacker out too!!

4.14.2017 Friday

WU: Run 400m then 3 rounds
5 Super-mans
10 Lunges
20 Sit-ups

Front Squats:
5@ 85lb 2x
5@ 95lb 3x
5@ 105lb 2x
5@ 115lb 2x

WOD: For time
30 Cal Row
30 wall balls
30 KB Swings
30 Push-Press
30 T2B

17:57 on this one.

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4.16.2017 Sunday

Functional fitness: Moved a few wheel barrels of Firewood, then hit the Weed-Whacker for a good hour before the rain got to hard.

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Nothing like spring to bring out functional fitness!

It's been a while. Had a trip & Easter intervene, though I kept running, doing jump rope work, walking the dogs, and of course, doing burpees! Yay! Burpees!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 2 :()
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30-20-10:
TTB
2 1Pood KB thrusters

12:18

[B]Cashout:[/B]
5 20" box jumps
30 sec handstand hold

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS

Back squats:
5 @ 125#
5 @ 155#
5 @ 190#
3x10 @ 155#

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must have been the weekend for functional fitness....

friday yard work, pressure washing, dog walk, moving fire wood and basking in the sun.....bailed on the 4:30 gym class due to sun and wobbley pops in said sun...

saturday

squats, dead lifts, pressure washing, gravel moving helping my carpenter buddy put up a glass roof over the back deck

sunday speed bench, paused bench, tate presses, rope pull downs, moving fire wood, leaf blowing, more pressure washing, dog walk and final spring cleaning

today

dead lift .... getting ready for comp opener 420 lbs

front squat 1 rm 308 lbs

dog walk

keep up the great work guys...

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4.17.2017 Monday

WU: Row 500M then 2 Rounds
5 HandRelease Push-ups
2 high-knees accross the gym
10 Sit-ups
15 air-squats

Strict Press
3 x8 @72% @60lb

Strict Pull Ups Got 34 PU in
35-40 Reps

Conditioning
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (135/95 lbs) 65lb for me.

This on was tuffer then it looks. we got 24:28, me and 2 Pregnant young ladies!!! The 3 P's they called us!! Prego, Prego and Patrick!!! :yikes: