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11.13.2017 Monday-
WU: Row 400m then
SU for 2Min. Group Stretching

10 x 1 Snatch Pull +Power Snatch

10 Sets:
1 Snatch Pull
+
1 Power Snatch
*Holding 80% for all sets 55-75lb failed 2x @ 85lb. tired.....

5 x 3 Snatch Grip Strict Press
5X3
Snatch Grip Strict Press
*This starts behind the neck @ 35lb.

WOD:
5 Rounds:
10 Dumbbell Push Press (Right Arm) (50/35#)
15 Pull-Ups
10 Dumbbell Push Press (Left Arm) (50/35#)
10 Pistols
If you do not have Pistols you can scale to air squats and do 20, or do a negative pistol to a crate, and then stand up.

4rds. in 17Min.

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11.14.2017 Wednesday
WU: Row 400M then 2Min SU & some DU practice
Group Stretching

10 x 1 Clean Complex
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Squat Clean + High Hang Squat Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
95-125lb felt good.......

WOD:
21-15-9
Burpee Box Jump Overs (24/20")
Hang DB Power Clean & Jerk (50/35#) 20lb
Scaled it on the DB weight. 11:35

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10 Goblet Squats 35, 44, 53#
strict grip pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Deadlift x 1 reps 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
45 seconds rest
One-armed KB Press x 3 reps each arm 35, 44, 44, 44, 44#
45 seconds rest

B.
15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
14:22

No extra credit tonight.

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11.16.2017 Thursday
WU: Row 500M then 8 Sled push's
Group Stretching

10 x 2 Back Squat e2mom
Back Squat:
20min. Clock:
Every 2min. perform...
2 Backsquats
*Try to hold 75-80% across all sets*
went lite: 125lb then 135Lb last 4 sets

WOD:
AMRAP 12:
50 Double Unders
15 GHD Sit Ups /30 Abmat
10 Shuttle Runs
SU 100 & 10 GHD 10 Abmat Situps 3rd's + 54

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Good work Tim and Patrick!!

Sat 11 Nov:
Ciriut of:
-rubberband rear delt 15reps
-rubberband face pull 15reps
-jackknife 10reps
-ring rows 10reps
4 rounds

Kb swing -> pullup (underhand grip)
10/16kg - 1rep
10/24kg - 1rep
Then with 60sec rest between sets
6/32kg - 1rep/16kg xtra kb hanging from waist
6/32kg - 1/16kg
6/32kg - 1/16kg
6/32kg - 1/16kg
6/32kg - 1/16kg

Kb one arm press
5/8kg kb
5/8kg
5/8kg
5/8kg

Sun 12 Nov

Some streching and mobility mainly
Hanging from bar etc
Tried to learn do turkish sit up:
2,2reps
2/6kg db couple times
2/8kg kb couple times
1/12kg (ca 27lbs)db
2/12kg db
4/8kg kb
5/8kg kb

Mon 13 Nov:
C2row day:

5min - 1075m

5000m - 21:17min
New PR by accident :) felt ok so rowed with good feeling, had no plans of anything special, just row by the feeling. and afterwards i noted that i PRed my 5000m by some 30sec - felt young again :)

10min cooldown - 2206m
Some pulley pushdowns for tricep pump afterwards.

Wed 15 Nov:
Light day:
"empty" lying on floor leg extensions (knee rehab movment)
50,50,50,50,50reps
Kb tricep extension (both hands hold one kb) -> one arm kb floor press
20/8kg - 10/8kg
20/8kg - 10/16kg
20/16kg - 10/16kg
20/16kg -10/16kg
Hammer curls
10/12kg db's
10/12kg

Sat 18 Nov:

Bike 10min

Db flyes, cable delt work, db laterals for warmup.

I was thinking of doing a 12min amrap but messed with my clock
so the time did not start to go... after two lighter warm up rounds it was..
Romanian deadlift 1/140kg (308lbs)
Db clean 2/30kg db's (66lbs)
3dips/10kg xtraweight (22lbs)
4 toes to bar
I did for 6 rounds, don't know the time :)

Romanian dead's:
EMOM 2/140kg for 5 min
Db alt front raise:
10reps: 4,6,6,6kg db's
Few sets of bicep curl with EZbar.

Then at the evening to Marcus and Martinus consert to Helsinki Hartwall arena with my daughters - they love them... Actually it was a good consert even it is more of "teenage music". Ok musicians, good light show and full 13000people in the house...feel good and positive feeling consert :)

Marcus and Martinus are 15 yrs old twinbrothers from northern Norway, very, very popular all a round in the Scandinavia and Europe, (tell your kids to) check out...

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Thanks Jan! My daughter is 20 now but I am well versed with teenage music (at least I was 5 years ago). Some of it is pretty decent.

Yesterday
Bouldered at Rock Mill with Jeff and Brad
Today
Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip 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 35#
3 rounds

2-3-5-2-3-5-2-3-Ladders-Adds up to 25 reps for each exercise
KB Press
Strict Pull Up w/10#
Alternating Reverse Lunges (each leg) w/25# DBs

Air-Dyne 0.5 mile
Push Ups x 25 reps (2-3-5-2-3-5-2-3)
Double Unders x 25 reps
4 rounds
17:25

Extra Credit
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

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

20 wrist extension w/Flexbar
3 Cartwheels facing the other
1 strict ring muscle up
20 wrist extension w/Flexbar

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Thanks for the insight Jan- All my kids are grown although I do have a 18yr. old daughter in the house. I'll ask her is she has heard of them

11.18.2017 Saturday- Functional movement......
Split firewood more then a Cord, loaded one truck load and stacked it. Hopefully my son takes the rest home!!

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Mon 20 Nov:

Sit-ups
25,20,15 reps

21-15-9
Alternating Db upright row - knees to shoulders.

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11.20.2017 Monday
WU: Row 300M Then 2 Rounds
10 PVC Pass-Thrus
10 PVC OVH Squats
10 Cradle-Rocks
10 Push-ups

4 x 5 Strict Press - Worked only to 65lb.
Shoulder Press 4 x 5
Rest 3 min
work on lower body mobility between sets
Squat sit, foam roll, couch stretch, ankle stretch

WOD:
"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

She really worked my last nite.... took forever on the Pull-ups. Only got to 324 with 30Min. Time Cap.....:mad:

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Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip 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 35#
3 rounds

5 sets
Single-Leg Deadlift x 10 reps (5 each leg) 35, 44, 53, 62, 62#
45 seconds rest
Ab Roll Outs x 10 reps
45 seconds rest
DB Bench Press 40# DBs
45 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds every 90 seconds for 15 minutes

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

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

20 wrist extension w/Flexbar
3 Cartwheels facing the other