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Sun 1 oct:
Turned 51 on friday, so really beloning now to over 50 category....
Assault bike
10min - 61kcal
Flat db flye - pulldown - "jacknife"
10/12.5kg -10/40kg - 10reps
Three rounds
Romanian dead's - t2b - row 500m
10/60kg - 6reps - 2:14min
5/100kg - 6reps - 2:14min
5/100kg - 6reps - 2:17min
5/100kg - 6reps - 2:16min
5/100kg - 6reps - 2:13min
Pulley pushdown:
20/35kg, 15/50kg three sets
Some streching.

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Happy Birthday Jan! I'll be there in a couple of months too.

Spent 3 days at the New River Gorge climbing with Norm and Matt. The highlight of the trip was sending Preparation H at Kamoor. A tricky 12a arete. I also redpointed "Out of the Bag." An 11d I had done many years ago. Fun trip.

Today
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

A.
Four sets of:
Deadlift x 2 reps 225#
Rest 45 seconds
Dips x 5 reps
Rest 45 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62#
Rest 45 seconds
Supine Leg Lowering x 10 reps
Rest 45 seconds

B.
Three rounds for time of:
0.5 Air-Dyne
10 Kettlebell Thrusters 35# KBs
10 Burpees
11:53

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

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Tue 3 Oct:
Kb One leg stiff leg dead's - Kb Sqhigh-pull
10/8kg - 10/8kg
10/8kg - 10/16kg
6/16kg - 10/24kg
6/16kg - 10/32kg
6/16kg - 10/32kg
Underhand grip pullups
5reps,
5/8kg xtra Weight
5/16kg
2/24kg
2/24kg
2/24kg
6reps.

Wed 4 Oct:
Streching.

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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

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
KB Floor Press x 7 reps 53# KBs
30 seconds rest

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up 0, 0, 0, 8, 20#
20 wrist extensions w/Flexbar
Couch Stretch
5 rounds

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Tim...when you do KB floor press do you pause at the bottomposition so that the upper arm is touching the floor for a second or two or do you go "touch and go"? I often when doing floor press pause for a count of 1,2..and then lift the weight...targetin for tricep-power this way.

Thu 5 Oct

Assault Bike
12min (89kcal)

Then after that first time ever attended a yoga-class at the gym..was awsome good...
and the mobility was... not totally horrible, but could be a lot better...

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Happy Birthday Jan!!

10.2.2017 Monday

10min. EMOTM: hit 155lb
1 Hang Squat Clean or hang power clean
*Build to a heavy single*

WOD:
10 Rounds:
1 Rope Climb
4 Hang Squat Cleans (135/95#) 95lb for me

Had to stop at round 6 as I tweaked my left wrist. I will try to go Friday and do "something"......:D

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10.6.2017 Friday

WU: Row 400M then 3 rounds
5 pullups
10 airsquats
25DU / 50 SU

3 x 5 Front Squat Tempo 95 to 125lb for me.

3 Sets of 5 around 70% 51x1
5 Second decent
1 Second at the bottom
explode up
1 second at the top

1 x 1 Weighted Pull Up - Max Load Did a few negitives @ 26lb as my wrist is hurting.....
work up to your heaviest weighted pull up
If you don't have a pull up yet, practice slow controlled negitives with or without a band.

WOD:
Row 750m
10-9-8-7-6-5-4-3-2-1 Reps of
Bar Muscle Ups
D-ball over the shoulder
25 Double Unders each round 40 singles today

Scaled: did DB presss instead of MU. 22:53 once you get to round 6,5 things go fast!!

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Sun 8 Oct
Workout #125 for this year.

Bike 20min

Rope pushdowns -> pulldowns four rounds
for warmup.

Dips:5,5reps

21-15-9 of
T2b- Dips
Forgot to start the clock, but took easy, ca 13minutes to complete..

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Spent the weekend at the New River with Lisa and another couple. I gave a taste of rock climbing to the husband. He did quite well. Drove home this morning. Fun weekend with the wife.

This afternoon
5 swings 35# KB
5 goblet squats
5 crush curls
5 push ups
10 band pull aparts
3 rounds

Swings 44#
Goblet Squats
Crush Curls
Push ups
10-9-8-7-6-5-4-3-2-1
12:45

I went on an easy 1.5 mile walk afterwards.

Jan-Usually I just touch and go on my floor presses. However, I may try the pause method next time. Sounds like it would make it much harder. Thanks for the tip.

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Mon 9 Oct:

Overall warmup and some streching

Db alternate upright row -> ring rows
15/12kg db's - 12reps
15/12kg - 12reps
15/12kg - 12reps
15/12kg - 12reps
15/12kg - 12reps

Kb swing 10/16kg (one pood)
Then EMOM
10/16kg - 10min

Some streching.