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Great great work guys!
Summer holiday, i took some off from training, two week without any workouts.
Then one night i dreamed that i did steal the C2 rower from the gym to our home, and another night that i did dips and deadlifts like a "superengine" back and forth deads and dips and did not tire at all... :)

Thu 20 July:
C2row
5min - 1080m

Two rounds of:
rubberband face pull 10reps
squat-pulley row 10 reps/40kg
Db pullover and press 10/ 12.5kg Db's
Snatch with empty barbell 5 reps

Db alt snatch
10reps (5+5)/12,5 kg
10/20kg (44lbs) -> C2row 500m: 2:08
10/20kg -> C2 row: 2:14
ez curl:
20kg/10,10,10,10reps
barbell floor press:
50kg (110lbs) 10,10,10reps

Sun 23 July:
ab twist,db alt press, db side lateral, few rounds as warm-up
C2row:
5min - 1132m

Db clean:
5reps: 12,5 kg, 25kg
Then Db clean -> C2row
5/30kg (66lbs) -> 500m row 2:01min
5/30kg -> 500m 2:08
5/30kg -> 500m 2:16
5/30kg -> 500m 2:08

Assault bike as cooldown 10min.

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Welcome back, Jan! Nice rides Alden! Awesome stuff!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6)
10 Leg swings on each leg in both directions
10 air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5, 6 Pull ups
10 Burpees (Yay! Burpees!)
10 Box Jumps (20")

[B]WOD:[/B]
Deadlift: 1-1-1-1-1-1-1
135#-225#-275#-315#-335#-355#(f)-355#(f)-335#

[I]I was disppointed I couldn't pull 355. 335 went pretty easy.:shrug:[/I]

[B]Evening:[/B]
1.5 mi Dogwalk

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Tue 25 July
Did bicykle to the gym, only about 2km distance.

Lying leg raise:
10,15,20reps
Consept row:
10000m - 45:18min

SkiErg:
Ski500m - 1min rest
-2:50min
-2:55min
-2:49min
-2:52min

Some streching and then biked slowly home...

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7.24.2017 Monday
WU: Dyno-Bike 3Min then 3 rounds
5 Ring Dips
10 Push-ups
10 Yang Squats

4 x 3 Deads and Dips Only did up to 135lb.

Four sets of:
Deadlift x 3 reps
Rest 20 seconds
Ring Dips x 8-10 reps
Rest 3 minutes

WOD:
For Time
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups

11:07 Did 24kg KB but had to resort to jumping C2B......:mad:

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Nice stuff Jan & Patrick!!

[B]WU:[/B]
400m run
DU practice
10 leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
50 DUs
10 135# OHS

Got 29 DUs.... :ranting2:

10 45# OHS

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

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You guys are a bunch of fire breathers:notworth:.

My wife and I visited Mary at Ohio University. We did a lot of walking.

10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Landmine Front Squats x 5 reps 45. 55, 65, 75, 85#
60 seconds rest
Seesaw KB Press x 10 reps (5 each arm) 35# KBs
60 seconds rest
Reverse Snow Angels x 10 reps 2.5#
60 seconds rest

0.5 mile Air-Dyne every 3 minutes
5 rounds
1:28
1:27
1:26
1:24
1:23

15 push ups
20 band pull aparts
5 rounds on the 2 minutes

Back felt better today.

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I was in the SF Bay Area and went to a box with a co-worker in Alameda, CA

Did a bunch of stuff with the group. then,

WOD:
15Min AMRAP
Run 400M
10 OVH Squats 65/95Lb 75lb for me
20 Situps

I got 3rds + 400M+ 3OVH Squats.... when time ran out I just finished all of Rd.#4. This was a bit harder then I thought it would be.

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7.26.2017 WEDNESDAY

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

95-145lb. for me

WOD:
15min.Clock:
Row 1,000m
then in remaining time...
AMRAP:
1 Rope Climb
5 Front Squats (185/125#) 115lb for me
10 Box Jumps (24/20")

I got 3 rounds plus the 4th Rope climb.

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hi guys

busy week.....loads of real job work, spending gym time and catering a 120 person wedding last weekend......and getting the Newport ready for road trip starting tomorrow for 10 days......

last night....camber bar bench 235 10 lb pr

pin presses, rows and rope/cable work

will go to gym tomorrow night for a rhino walk and other squatting/deadlifting and then roll out of town

keep up the great work like I know you all will and will begin posting again when we get back to town in 10 days

cliff

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Yesterday
Bouldered at Rock Mill. I got a blue problem I had worked on previously. Worked on a white problem. Finished by completing all the pink problems. Went for a walk with Lisa and incorporated 3 50 yard uphill strides.

Today
10 Goblets Squats 35, 45, 45#
6 Strict Pull ups 0, 10, 20#
2 TGUs 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 35, 45, 53, 62, 71#
30 seconds rest
Landmine Press x 5 each arm 10, 12.5, 15, 17.5, 20#
30 seconds rest
Ring Rows x 10 reps
30 seconds rest

B.
10 min EMOM 35# KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
This wasn't as bad as I thought it would be. I may get a second 45# KB. 53# pounds would be a nice goal.

Voodoo flossing on forearms.