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Thu 21 Sept:
C2row:
5min - 1135m
Few sets of lat pulldowns, rope pulley pushdowns and shoulder press machine for warmup
Alt Db Upright row -> Dips
10/15kg - 5reps
10/20kg- 5/10kg (22lbs) xtra weight
10/25kg (55lbs) - 5/10kg
10/30kg - 5/10kg
5/35kg - 5/10kg
Dips 10reps
Some abs and strech

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Fri 22Sept:

Cardio day

Assault Bike:
5min as wu
C2row:
10000m - 44:07min

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Mon 25 Sept:

Jackknife -> ring rows -> pushups
10 -> 10 -> 10 reps
10reps holding a 8kg kb in hands -> 10 ->10reps
For four rounds

Kb swing 10/16 kg (one pood)
EMOM:
10/24 kg Kb (1,5pood)
10minutes/rounds.

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71# (1 each for 71#)
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest

3-1-2 kettlebell armor building complex 35# KBs
3 double cleans
1 double press
2 front squats
15 minute EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
couch stretch
5 rounds

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great work as usual gents.....nice row there jan

life chores over the past few days.....finished the last of the roofing over the decks just in time for the winter rains....painted and got some wife credits....

yesterday bench press....speed bench, dbell bench, rows, banded push downs

today

mega bow dead lift 1 rm 435 5 lb pr :pepper:

concentic zerker squat 4-4-4-4 135-185-225-245

cable squat to a 16" box 10-10-10-10 90-100-105-110

5 minutes cambers bar obliques

down to 230 lbs 10 more to go in just over 5 weeks....

day 21 no beer.....:ranting2:

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Cliff- No beer for a few weeks won't hurt you, but they sure taste good at times!! Great work on the PR.

I did alittle camping this weekend, I forgot how much I enjoy it!!

9.25.2017 Monday
WU: 3 Rounds
Run 1 lap
10 KB Swings
30DU / 60 SU

12Min EMOM
odd: 3 Front Squats
even: High Box jumps 30in.

WOD: For Time
42-30-18 DB Snatch 25lb
21-15-9 Ring Dips / did regular Dips

8:35

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Jan- Great job on the 10K row!! I have yet to give that one a try.

9.26.2017 Tuesday
WU: Run 400m then 3 Rounds
5 Pull-up
10 Air-squats
15 Sit-ups
10 DB Press

E2MON 5 rounds This one was a mini-workout in itself, when you run the lap hard!:D
Run 1 Lap
5 Cleans touch and go

WOD: 3 Rounds
30 WB
10 Muscle-up / 5PU 10 RingRows for me

10:25

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10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225#
30 seconds rest
Sloper Campus lap x 2 reps
30 seconds rest
KB Press x 3 reps each arm 44#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
1 round every 45 seconds for 10 rounds

1 strict ring muscle up
20 wrist extensions w/Flexbar
5 rounds

Heading to the New River Gorge for 3 days of rock climbing tomorrow. A welcome diversion.

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Thu 28Sept:

Today low feeling for training, did only some lowrep stuff...
C2 row:
15 min - 3140m

Close grip bench -> ez bar curl
10/ barbell - 10/ barbell
5/30kg - 5/20kg
5/40kg - 5/30kg
5/50kg - 5/40kg
5/60kg - 5/40kg
5/70kg - 5/40kg
5/80kg - 5/40kg
5/90kg - 5/40kg
4/100kg - 5/30kg
3/100kg - 5/30kg
5/60kg
Few sets of seated alternated shoulder press in a machine

Some streching.

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9.29.2017 Friday Had to pull a couple of 10-12 hours overnite shifts. Kinda tired

WU: Run 400M 1 Round
15 airsquats
15 pushups
10 OVH Lunges w/pvc
5 pushup

5X3 Bench
1@95lb, 4@115lb

WOD: 16.1 1 round = 26Reps
25ft OVH Lunge
8 Burpee over Bar
25ft. OVH Lunge
8 C2B Pull-ups

Did it scaled, got 6 rounds 156 reps. I got 219 in the open......