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August 31, 2017 Workout

10 goblet squats 35, 44, 53#
6 strict pull ups 0, 10, 20
3 arm bars each arm 35, 44, 53#
20 band pull aparts
10 face pulls 25#
10 external rotation
3 rounds

5 sets of:
Deadlift x 1 225#
30-60 seconds rest
KB Floor Press x 10 reps 44# KBs
30-60 seconds rest
Metolius Campus Board Lap x 2
30-60 seconds rest

2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
10 minute EMOM w/44# KBs

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9.02.2017 Saturday The heat continues here were having like 105-112F days, not supposed to cool down to mid 90's until Wednesday.

WU: Run 400M then Tabata rounds of Squats and handstand holds against the wall

Every 90 sec for 10 Rounds

2-3 Push-Press then
4-6 Front Squats

WOD: 3Man Partner
Run 800M together then
100 Pull-ups
75 Tireflips

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Pretty cool in Ohio lately. I'm sure we'll have some hot weather before summer is over.

Yesterday
Bouldered at Rock Mill with Jeff and Robert. I sent 3 new blues and 3 new oranges. Fun.

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

5 sets of:
Kettlebell Swings x 10 reps 88#
60 seconds rest
Push-up w/ feet of exercise ball x 10 reps
60 seconds rest
Double Unders x 30 reps
60 seconds rest

THE WALK
This is a 32min walk. You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
Try to cover at least 2 miles.
No running. Walking only.
The goal is to work up to wearing a 20 pound weight vest.
No weight for me today. Still plenty tough.
Give it a try.:)

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That's hot Patrick you'll have there...
Last day's we have had around 18degrees Celsius at Days (ca65F)

Sat 2 Sep:

Kb swing -> green rubber band pullups (underhand grip)
10/8kg Kb -> 10reps
10/16kg (1pood) -> 10reps
10/24kg -> 10reps
10/32kg (2pood) ->6reps
10/32kg -> 10reps
10/32kg -> 8reps
10/24kg -> 8reps

Sun 3Sep:

Bike 10min

Db shrug's -> leg raise on Dip rack
10/12,5kg > 10reps
10/15kg -> 10reps
10/17,5kg -> 10reps

Stiff leg/Romanian deadlift -> Db Shrug's
5/60kg (132lbs)
5/80kg
5/100kg (220lbs) -> 10/20kg Db's (ca45lbs)
5/120kg -> 10/20kg
5/140kg (308lbs) -> 10/20kg
5/160kg (352lbs) -> 10/20kg
5/60kg
5/60kg

C2row 5min - 1180m

Streching and foamrollin later at home

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9.04.2017 Monday
Helped my son for a few hours stripping his roof. Thankfully it was in the low 90's F and there was a breeze. I was sweating!! He worked on the roof Sat/Sun when it was 105F +. Crazy Kid!!!

WU: Run 400M then various group movements

Split-Jerk 12Min work to heavy 2Rep Split-Jerk
I hit 145lb then failed at 155lb.

WOD:
Partner HELEN:
3 Rounds
Run 400M
42 KB Swings 44lbKB today
24 Pull-ups

I ran 800M the first round we got 18:14, partner row'd this one.

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Yesterday
Bouldered at Rock Mill with Jeff.

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
5 sets of:

Deadlift x 1 rep 225#
30 seconds rest
Floor Press x 5 reps 35, 44, 53, 53, 53#
30 seconds rest
Ring Rows x 5 reps 0, 5, 10, 15, 20#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, 15 minute EMOM

1 strict ring muscle up
10 external band pull aparts
mobility work
5 rounds

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nice work guys.....

always exciting starting a new adventure in life jan...good on ya

yesterday afternoon at the box.....37 degrees cel. and humid

dead lifted w/ chains, did a bit of squatting with kettle bells and some good mornings.....called it after that it was miserable...not as miserable as being on a roof though patrick

tonight...cooled off a bit because of all the smoke from the forest fires

wall ball 20 seconds on 10 off for 8 minutes 20 lb ball

400 m rhino walk 90 lbs

3 minute gh back paddle w/ pvc pipe

100 windshield wipers

1 hour dog walk

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cooling down to mid 90's even mid 80's!!!! Nice

9/05/2017 Tuesday
WU: 2 Rounds
Row 150M
10 PVC Passthru
10 PVC OVH Squats
10 Lunges
10 Situps

Every 2 minutes, for 12 minutes (6 sets) of: Went very lite: 75lb
2 Power Cleans + 2 Front Squats

WOD:
3 Rounds:
Overhead Walking Lunge (35/20#) (Dumbbells/KB each hand) From Pull Up rig to turf across and back 2 times.
20 GHD Sit-Ups/ 30 Abmat
Run 400m

18:42 The OVH Lunges were really tuff!! went from 16, 13, 10lb real fast!!

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down 2 pounds from yesterday 22 to go.....:D

foot ball bar bench press 1 rm 245 lbs 15 lb pr :pepper:

2-3-4 board bench press 2 reps at each board 185-205-225-235

seated on incline bench mag row 7-7-7-7-7-7 45-55-65-75-85-95

decline dbell row 3 x 6 55lbs

2 x 20 plate front raise 15 lb plate

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Nice bench Cliff, congrats...

Tue 5 Sept:
Situps ->rubber band face pull -> hanging from bar
10 situps -> 15facepulls -> 30 sec hanging
4 rounds

Db kickback -> Hammer curl
20/6kg Db's -> 20/. 6 kg Db's
12/12kg (ca 27lbs) -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
12/12kg -> 10/12kg
Push-ups
15,15,20,20,15,10,5 reps (=100reps)

Thu 7 Sept:
Aerobic day
Assault Bike - 10min
strech and some mobility and light dumbell work

C2row:
"hop scotch"
200m easy
100m sprint
400m easy
100m sprint
600m easy
100m sprint
800m easy
100m sprint
1000m easy
100m sprint
800m easy
100m sprint
600m easy
100m sprint
400m easy
100m sprint
200m easy
total - 5800m
New PR - 24:40:pepper:

SkiErg
1min on 1min off
-206m
-217m
-220m
-221m
-235m

C2row as cooldown
5 min -1028m