Sam Tuesday

Split Snatch 6x1@145

Power Clean 6x1@195

Karen Sunday Tuesday

Sunday:
Climbing gym

Tuesday:
Squat 5 reps - 45, 95, 115, 115, 115 ( felt like I tweaked my knee on the squats - so no DLs today)
Bench:
5 @ 45, 5 @ 65, 4 @ 85 fail on 5th, 3 @ 85 fail on 4th, 5th, 4 @ 80 fail on 5th

30 min elliptical

Sam Monday

Squat 3x2@335

3 walkouts with 425

3x5 complex with TB @64, 10-15sec intervals

Clean

Press

Squat

Romanian DL

Row

TB curl 3x5@64

Chris Monday

DL - 20 at 225. Jason is doing a 20 rep program. I was not planning on it and was working up to do sets of 5, but he started counting, so I figured "what the hay..."
Pull ups - 4x5, very slow, strict
Dips - 4x5, very slow, strict, keeping legs straight and vertical (no torso lean)
1 superset high rep tricep press down/curl
1x10 shrugs
I'm hoping the controlled movements, done to no where close to failure, will help reduce strain on my elbow and allow it to heal w/o too much loss of strength. Also, doing all pulling exercises w/ straps.

Sore Corps WoW

Standing long jump. 3 attempts, best jump listed below (in inches)

Jim 114

Jason 111

Chris 106

Sam 98

Diana 96

Melanie 71

Fiona 63

Then 1RM of side press.

Then 10-8-6 complex of

Power snatch

OHS (I did OHLunge)

Back Squat

Good morning

Didn't seem to be that tough for anyone. Atrocious depths on the two squats though. Other than Melanie of course.

In case everyone forgot, the crease of the hip goes BELOW the knee. Then you come up.

K-ron

Friday:
30 min elliptical
2 hours climbing gym

Saturday:
Squat 5 reps: 45, 65, 85, 3x5 105
OHP 5 reps: 45, 55, 60 (push press 4th and 5th), 55
Hang clean: 3x5 45
30 min on elliptical

Sam and Mike Saturday

Mike - Push press 2RM

165, 185, 195, 200, 205 (1)

Good mornings

Pullups

Sam - Behind the neck push press 1RM

185, 205, 225, 250, 255, 265 (0)

High pulls from floor

Clean grip 5x1; 225, 225, 235, 245, 255

Snatch grip 5x1; 185, 185, 195, 205, 215

Melanie: Friday

Press: 65 x 3 x 5 (1)
That's right, just one rep. I had no overhead strength today. I don't know why.

Metcon:
10 65# squat cleans
50 GH situps
8 65# squat cleans
40 GH situps
6 65# squat cleans
30 GH situps
4 65# squat cleans
20 GH situps
2 65# squat cleans
10 GH situps

It took a little less than 20 minutes.

Chris Thursday

Warm up w/ 3x3 HSPUs to about a 3" stop, then some hang cleans followed by:

8x1 squat cleans at 135

3x10 bench at 135

2x5/side TGUs w/ 35lb. DB

1 - 20 rep superset tricep pushdown/DB curlz

Some ab work

Karen

Tuesday:
One hour on elliptical at YMCA.
Climbing gym

Wednesday:
Climbing Gym

Thursday:
Squat
5@45, 5 @95, 4@115 (fail on 5th), 2x5@105
BP
5@45, 5@65, 3@ 85 (fail 4th, 5th), 3@ 85 (fail 4th , 5th) 5@80
DL
5@135, 3 @150, 1 @160
30 min on elliptical

Sam and Mike Weds.

Bench

Mike 5x1@295

All looked fantastic

245 5, 5, 5, 3

Sam 5x1@345

Got them all but every one was ugly as hell

2x5@270, 1x5@245 (forgot to switch the weight - I thought "Shit, I'm doing great!" and figured it out after the 3rd rep.

Chins

Mike X x X

Sam 8, 6

Melanie: Tuesday

Deadlift: 215 x 3 x 3; 135 x 15

Metcon:
As many rounds as possible in 10 minutes of row 200 m, 20 situps.
Did 4 rounds.

2 burpees.

Sam Tuesday - eff the flu

Squat 3x2@325

Walkouts 3@415

10-8-6@65 of the following complex (90 sec intervals)

Snatch

Overhead lunge

Squat

Good morning

I think that's going to be our weekend metcon. Was fun.

Will insist on full squats though -cough- Chris - cough-. It's only 65lbs.

Chris - Monday

Recovery week. Did the following wearing a powder blue leisure suit:
Squat - 3x10 at 135, 185, 225
Press - 3x10 at 65, 85, 85
Behind the neck push jerk - 3x5 at 95 (except for first 2 reps, no press outs)
2 sets of high rep cable tricep ext./DB curlz

Sore Corps Sunday

3 repeats each of the following couplets:
a. farmers walk approx. 50 yds, 150 yd. sprint (w/ 150yds jog/walk recovery)
b. sled drag approx. 40 yds, 150 yds sprint (w/ 150yds jog/walk recovery)
This took folks between 20 and 35 min. to complete

Melanie: Monday

Did this in the wrong order because squat rack was occupied when I arrived.

Metcon:
21 45# thrusters
21 jumping pullups
15 45# thrusters
15 jumping pullups
9 45# thrusters
9 pullups

About 8 min.

Squat: 115 x 3 x 5

1 burpee

Sam and Mike Saturday

Mike decline bench 3x2@245, 275, 295

Sam floor press 3x2@275, 295, 315

Sam

PC 8x1@175

Snatch 8x1@135

Both with ~45sec interval

Squat 3x12@185

Sam Thursday

Squat 3x5@275

Forearm stuff

Melanie: Thursday

Squat: 105 x 3 x 5

Metcon: Kettlebells
Swings: 25# x 25
One-arm swings: 25# x 25 per arm
Snatch: 25# x 10 per arm
Those ones were you hold the kb up, keeping legs straight and touch opposite toe: 25# x 5 per arm
BUP: 15# x 5 per arm
Swings: 30# x 25
8.5 min.

Sam and Mike Weds.

Press

Mike

5x1 155, 165, 175, 175, 175

5x5@135

Sam

5x1 185, 195, 195, 200, 205

5x5@155 (start narrow, widen grip each set)

Mike - upright rows with something x something @ something

Feckless Layabout Wednesday:

Press: 65 x 3 x 5
55 x 2 x 6
This was supposed to be one set of 12 or 15, which proved unattainable.

Metcon:
10 pushups
Run 800m
10 pushups
Run 800m
10 pushups

Melanie: Tuesday

Demonstrated kettlebell usage at HealthPlus as requested by staff. Only one student. It was still fun.

Deadlift
210 x 3 x 3 (3, 2, 0)
135 x 15 (0)

No food in stomach = no lift.

Sam Tuesday

High pulls from floor - nipple height

Clean grip 10x1; 6@225, 2@235, 2@245

Snatch grip 10x1; 6@185, 2@195, 2@205

Squat 2x2@325

Bulgarian split squat 2x5/leg no weight

K-ron

Saturday:
Noodled around with the Morans. Worked on hang cleans and power cleans. One OHP @ 75 (PR)

Sunday: Climbed the rope. You heard me.

Monday:
5 min row
Squat 3x5 @115
Bench 4, 4, 3 @ 85. Spotter helped get each of these sets to 5.
Dl, 5 reps: 115, 135, 155

Tuesday - Oh what to do with Tuesday?
4 rounds of 30
Box jump onto Bosu
sit ups on bosu
Then:
No squat b/c squatted yesterday
OHP 4 @60 (push press 5th), 3 @ 60, 5 @ 55
Noodled more with hang cleans and power cleans, did 5 of each at 45, 55, 65
5 sun salutations
GTG pull-ups (only 4 so far today)
Then:
Tonight - climbing gym

Chris Sat. & Sun.

Saturday AM - run about 3 1/2 miles. PM - throw 12lb. shot for technique, then 25lb. KB standing put.
Sunday - rack jerks. Missed 175 twice. Boo. Metcon - 5 rounds of 10x135lb. DL, 10 ring push ups, 10 air squats.
Taking this week off to rest.

Chris Thursday

Press - 3x5 planned at 115lb. Actual reps 5, 4, 3. Prolly should have gone 5lb. over last week's weight instead of 10. But last week seemed so easy..... Did an extra set of 3 to make up missed reps.

Snatch high pulls - 3x3 at 155 lb.

Clean high pulls - 3x3 at 185 lb.

Jump shrugs - 3x5 at 185 lb.

Finished up w/ handstand work

Karen M-F

Mon, Tuesday = fever
Wednesday = Climbing Gym
Thursday=
5 min row
Squat 3x5 115
OHP 5 @ 60, 4 @60 push press 5th, 3 @ 60 push press 4,5
Perfect form hang clean: 5 @ 45, 3x5 55
Friday = Nashville

Chris Wednesday

Squaaaat - 3x5 @ 245, 265, 265
Front squat - 3x8 @ 135
Hanging leg raise - 3x10, first set 10 shin to bar, 2nd 6 STB/4KTE, 3rd 5 STB/5KTE

Sam Weds.

Rack high pulls from knees

Clean grip 10x1; 6@225, 2@245, 2@265

Snatch grip 10x1; 6@185, 2@195, 2@205

Pinch block 2/handx30sec@25

Melanie: Wednesday

Deadlift
205 x 3 x 3
135 x 15

Metcon
4 rounds of:
35# KB swings x 20
Decline situps with 10# medicine ball x 20

Sam and Mike Tuesday

Push Press

Mike 2RM 135, 155, 175, 185, 195 (0), 190

Sam (Behind the neck push press) 175x2, 185x2, 205x2, 225x1, 235x1, 245x1

Speed press 8x3

Mike 95

Sam 115

Mile PUs 3x8

Sam chins 2x8

Chris Sat. & Mon.

Saturday - 10 x 100m at track. First 2 80%, remainder ME. Run the straights, walk the curves.
Monday - thick bar floor press. 5 sets w/ 165lb. for 5, 5,4, 3,3 reps. Final set of 16 at 115lb.

Melanie: Monday

Front squat: 95 x 3 x 5
Cleaned the the first rep of each set.

Sunday WoW

at CrishDome

Started off with TB DL singles - Melanie almost PRed DL with 245 - missed lockout

Then Snatch and Run - basically B-DWAS workout without the sandbag part - just driveway runs

Jason 2:10

Sam 2:22

Chris 2:54

Melanie - did not finish due to fall on driveway

Sam and Mike Saturday

Bench

Mike 5x1 4@285, 1@300, 5x5@245 (5, 5,5,4,3)

Sam 5x1 4@335, 1@350, 5x5@270 (4 on last set)

Mike PUs and such

Sam bent row 3x5@205

Sam and Mike Thursday

Press 2RM

Mike 135, 155, 175, 185

Sam 135, 155, 175, 195, 205, 215

Behind the neck press 1x10

Mike 115

Sam 135

Sam Squat 2x5@280

Was supposed to be 3 sets but drinks and dinner popped up

Chris Thursday

Press - 3x5 at 105lb., followed by 2x8 alt. DB press at 35lb.

DL - 3x3 at 315. Felt very heavy. Have not done much DL lately, and it shows...

Finished w/ 3 rounds AFAP of 10/side 2-hand twisting cable pulls + 12 tricep press down w/ rope attachment.

After struggling with less than satisfactory improvised hadles for WFD throwing, I ordered a D-ring handle (see below, right) from Old Celt today.

Karen Sat, Tues, Thursday

Saturday:
Climbed outside - followed a long 5.8 and a 5.10
Tuesday:
Climbing Gym
Thursday:
Squat 3x5 105
Bench 85x4 (fail on 5th), 75 x5, 80 x 5, 85 x 3 (fail on 4,5)
Dl 135x5, 155x5

Chris Wednesday

Practiced clean technique, focusing on shrug, jump, and receiving in full squat. 3x5 at 95lb. from the hang.
Squat - warm up sets followed by 3x5 at 260lb. Ugh. Sets across be hard.
3 rounds of 12 weighted (45lb.) decline situps/10 weighted back ext. on Roman chair.

Melanie: Tuesday

DL: 195 3 x 3
135 x 15 x 1

Metcon:
As many rounds as possible in 10 minutes of 400m row, 25 pushups.
2. 5 rounds. I broke the pushups down thusly: 10, 5, 5, 5.