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11.29.2017 Wednesday
WU: Dyno-Bike 3Min, group warm-up stretching

8 x 3 otm push press and rope climbs
OTM x 16min.
Even: 3 Push Press
Odd: 1-2 Legless Rope Climb
*Building up in load*
*Use at least 70% of best Push Press*
65-95 Push-Press, 1 rope climb per set

WOD:
4 Rounds:
20 GHD Sit-Ups / 30 Abmat
40 Walking Lunges
Run 2 Laps
20:20 - Lunges made my legs feel like rocks before each run. This one turned out being harder then I expected........:rofl:

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10 Goblet Squats 35 (limited depth of squat using a box, still below parallel)
6 strict grip pull ups
3 Arm Bars each arm 3
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
1 round

20 kettlebell swings 35, 44, 53, 53, 53#
2 TGUs each arm 35, 44, 53, 53, 53#
5 rounds

Not much time this evening to work out. I'm glad I was able to get something in.

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12.01.2017 Friday
WU: Row 200M then 2 rounds
40 SU
10 airsquats
40 SU
20 Sit-ups
40 SU
30 Sec Handstand hold

Bench Press
4 sets of 5
75-125lb

WOD:
3 Rounds:
20 Dumbbell Weighted Step Ups (20/14")(40/30) 25lb for me
15 Handstand Push-Ups / DB Press @ 20lb
30/25 Calorie Row

15:19

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Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems, four blue and one orange.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 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 dislocates
-10 face pulls 25#
3 rounds

KB Press 35#
Strict Neutral Grip Pull-up 15#
Kettlebell Deadlift 88#
2-3-5-2-3-5-2-3

KBS 44#
Goblet Squats 44#
Push ups
10-9-8-7-6-5-4-3-2-1
7:47

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Hip Flexor Stretch
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Hip Flexor Stretch

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One week without any training...lots of familythings to do...
My yearly goal of at least 150 workouts/year
was achieved today, so a good trainingyear again.

Mon 4Dec:
Warmupciriut
1Low incl alternate Dumbell bench press
12.5kg db's: 10,10,15,15reps
Rear kick machine
20reps /empty machine 20/15kg 20/25kg 20/25kg
Pulldown
40kg: 20,20,20,20reps

Practising snatch:
5/barbell 5/30kg 5/40kg 5/40kg 5/40kg
Barbell row (from stop at floor)
50kg : 5,5,5reps
T2b:
6,6,6reps
C2row:
15min - 3292m

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Nice Work Jan, Happy to hear you've hit one of your goals

12.02.2017 Saturday
WU: Run 400M then group stretching activities

12Min EMON 2 Thrusters
work 55lb to 105lb felt good about this effort

Partner WOD: Both people Run.....
Run 1200M
40 Pull-ups and 40 WallBalls
Run 800M
30 Pull-ups and 30 WallBalls
Run 400m
20 Pull-ups and 20 WallBalls

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12.04.2017 Monday
WU: Dyno-Bike 3min then 2 Rounds
5 Pull-up
10 Push-ups
15 Airsquats
20 Sit-ups

20 x 1 1rep every :30sec. 1 Power Clean
10min. Clock:
1rep every :30sec.
1 Power Clean
*Try to hold 70% or above* 75-115lb

WOD:
5 Rounds Total:
2min. Clock:
16/12 Calorie Bike (Sub Row)(32/24 on Gold bike)
In remaining time...
AMRAP:
"DT"
12 Deadlift (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
rest 2min. b/t rounds
*Pick up the next round where you left off*
*Score is total reps*
2rds+ 16 PushPress was tuff, used 105lb.

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5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
6 strict pull ups (0, 10)
3 Arm Bars each arm 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 27.5#
2 rounds

1 TGU each arm 35, 44, 53, 62, 71#
20 kettlebell swings 35, 44, 53, 62, 71#
5 one-armed floor presses each arm 35, 44, 53, 62, 62#
5 supine ring rows
5 rounds

Another quick workout tonight.

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Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 30#
3 rounds

2-3-5-2-3-5-2-3
Kettlebell Swings 88#
Ab Roll Outs
Ring Dips

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
Sounds like a lot but it was very doable. Something to build on.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Reclining Hero Pose

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Good work Tim and Patrick.

Familystuff continues (soon we have a new kitchen:pepper: )
but i took some short time today to do some pullups...
Pullups (underhand grip c2b)
1,2,3,4,5,6,7,8reps
Some streching.
Better than nothing :)