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great work as usual guys....

tonight at the gym

banded squat 2 x 10 min otm.....225 lbs green bands.....the last couple were a challenge

dead lift 8 x 1 otm 225 lbs

2 x 20 lunge

4 x 8 100lb zerker belt squat good morning

100 7 kg rope pull thru's

1 hour dog walk in a balmy minus 2 cel.

should be an interesting weekend...they are calling for 30-40 cm....by sunday night....

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12.16.2016 Friday

WU: 3Min Dyno-glide Bike then 2 rounds
30 Air-squats
25 Push-ups / I mixed it up with wall PU and Hand release PU
20 Sit-ups
15 Pull-ups / used a band....:ranting2:
10 PVC Passthrus
10 PVC OVH Squats

Squat Cleans 2 reps - 65lb, 75, 85, 105, 115-3x, 125lb-2x

5 Rounds rest 1Min between rounds
10 Thrusters
10 Pull-up / Used a band.... Doohhhh

10: 18 Nice work in a Friday evening.

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Today easier:
Crosstrainer 20min

Some streching and mob

Then only arms as EDT (Escalating Density Training)...its like AMRAP :)
Lying French press with kettlebells
6reps/12kg Kb
Ez-bar curls
5reps/30kg (ca70lbs)
Pulley pushdowns
10reps/50kg (110lbs)
Ez-bar curls
5reps/30kg
Did 15minutes, nonstop,
i did 7 1/2rounds in 15 minutes..

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woke up to 15 cm of snow....and 6 hours later it is still snowing...looks like we are going to get over 30cm before it ends.....:pepper:

this morning at the gym

speed bench 3 x 9 red bands 105 lbs

3 boards (2/3/4) of death 18-18-18-18 135-155-165-175

seated lat row 4 x 10 100 lbs

100 incline push up

100 red band pull apts

1 hour dog walk in the snow.....way better than the rain...:D

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Great work guys. Cliff, I agree with you on snow beating rain!

10 Burpees (Yay! Burpees!!)

Shoulder press:
3 @ 100#
3 @ 115#
3 @ 125#

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[B]WU:[/B]
800 m run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)
10 Banded OHS

[B]WOD:[/B]
Open 11.6/12.5
In 7 min:
3 100# Thrusters
3 C2B Pull ups
6 100# Thrusters
6 C2B Pull ups
9 100# Thrusters
9 C2B Pull ups
12 100# Thrusters
12 C2B Pull ups
...

Got into the 4th round. Did the 12 100# thrusters and 2 C2B Pull ups: 50 reps! 14 more than my last attempt!!:pepper:

[B]Evening:[/B]
1+ mi dogwalk :brrr:

Back Squat:
5 @ 245#
3 @ 275#
20 @ 305#

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Welcome, Jan.

12/10-12/14 Travel visiting family. Other than walking around airports, nothing that could be called a workout and too much food.

12/15
1 mi dog walk/ Row 1000m/ I, Y, T, W X10
Overhead press 40, 45, 55 X5/ 65, 75 X6/ 80 X11
Band assist pull-ups X3X10
Bench press 40, 45, 55 X5/ 60, 70 X8/ 75 X20
Supine rows X3X10

12/16 1 mi dog walk/ Row 5km 25:10

12/17 Life got in the way. No workout. 1 mi dog walk

12/18
1 mi dog walk/ 100 single unders/ I, Y, T, W X2X10
Bench press 45, 45, 55 X5/ 65, 75 X6/ 80 X20
Supine rows X4X12

12/19
1 mi dog walk/ Row 1500m/ I, Y, T, W X2X10
Walking lunges X4X25 yds
KB swings 35# X4X30

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nice work on the squats bill.....alden...at least the dog got a bit of a work out eh? :D

tonight

sumo dead lift 1 rm mini bands 355 lbs

concentric saftey squat bar squat 6-6-6-6 150-170-190-210

wide good morning 8-8-8-8 60-80-90-100

hour dog walk in the rain and slush.....

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12.19.2016 Monday

WU: Run 400M then 2 Rounds
5 Pull-ups
10 Push-ups
15 Air-squats
20 Siit-ups

1. Power Snatch
60%/3 @55
65%/3 @65
70%/3 @75
(75%/3)3 @85lb

2. Snatch Pull Did a couple at 90lb.
(100%/3)4

3. Back Squat
75%/5 @ 135lb
80%/1 @ 165lb
75%/5 @ 135lb
83%/1 @ 165lb
75%/5 @ 135lb
85%/1 @ 165lb

WOD-
"Elizabeth"
21-15-9:
Squat Cleans, 135/95 / 85 for me
Ring Dips / did box dips.

11:34..... way slower (about 5Min) then my last time about 2yrs ago.......Stinkin shoulders!!

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@Cliff - I'm happy to report that the high country in CO has been getting some snow. At the rate it is falling, everything should be open by early January when we head up for our first ski day.

12/20
1 mi dog walk/ Row 1200 m/ I, Y, T, W X10/ Shoulder rehab exercises
Overhead press 40, 45, 55 X5/ 70 X8/ 80 X6/ 85 X11
Band assist pull-ups X3X11 (down to one band) :kicking0: