Chris Wed & Thurs

Wednesday PM - med ball throws, about 8 60m sprints w/rolling start, and about as many practice starts (dig to about 30m). Followed w/ box jumps onto picnic table (about 36").

Thursday
Push press - 3x3 at 135, 145, 145
Squat - 3x5 at 225, 245, 265
Seated DB press worked in w/ some band work - 3x5 at 40
Weighted back ext./decline sit ups - 3x10 w/ 45 plate, no rest btwn. exercises/sets

Chris Monday

After returning from an out of town trip (and after a short nap) did the following for 3 rounds:
DL 205 x 10
Run 800m
Practiced some pull ups too

K-ron Sat -Mon

Saturday:
squat warm-up, 3x5 @115
hang clean/ohp 3x5 @ 55
yoga class (1 hour)

Sunday:
Climbing gym
2 V2's, worked 2 V2+, 2 V3's - didn't get them, but did a good job

Monday:
Squat warm up, 3x5 @ 120
Bench warm up, 3x5 at 75 (I was smug b/c I thought I'd racked 80) then did 3 @ 80
40 min elliptical

Sam Sunday

Squat 3x5@315

One hand snatch 5x1/arm@105

Bulgarian split squat 2x10/leg@25

Sam Saturday

Tumbling

Rack press from tip of nose 3x3, 185, 205, 205

One arm bench 2x10@56

Chins+10 2x5

Agility stuff

Hex DB farmers walks

Sam Friday

Squat 6x3 waveloading series, alternating 365 and 315

Halting DL 8@375

First 3 or 4 double overhand, last ones alternate

Chris Thursday

Hang split snatch 3x3 at 95lb.

Squat/box jump - 8 of each, first round w/ 135, 2 & 3 with 225. 225 felt shockingly heavy after the first round of box jumps. Better on the 3rd.

Press - 3x5 at 95, 115(4), 115(3, then 2 push press)

Bent over rows - 5 at 135, 3 at 185 (form was crappy), 8 at 135

Tricep press down/curl (w/ rope attachment) - 2x20, no rest btwn. sets

Pull overs - 2x8 w/ 45lb. bar




Below, the unofficial Sore Corps Tartan (Created at http://houseoftartan.co.uk/interactive/weaver/index.html):

Karen Monday, Tuesday, Wednesday

Monday:
Squat 5@ 45, 5@ 95, 3x5 @115
Bench 5 @ 45, 5@ 65, 3x5 @ 85. (2nd rep - fail on 5th, 3rd rep - fail on 4th and 5th.)
30 min elliptical

Tuesday:
DL 5 reps
45, 115, 135, 155, Failed to pull 175 and 165
Abs 2x10
inclined sit-ups
back extensions w/ 8 lb ball
sort of KTE, only forearms are resting on a bar, and knees go up - not sure what this is called.
30 min elliptical

Climbing gym - Did all the V0's, V1's and V2's first try - except for one V2 took 2 trys and one V2+ didn't go.

Wednesday:
Climbing gym tonight

Melanie: Tuesday

4 rounds of:
25# KB swings x 25
45# Press x 5
45# OHS x 5

15 minutes on treadmill

Sam Monday

Squat 3x12@185

Press 2x5 155, 145

BB pullovers 3x10@65

Chris Monday

Front squat - worked up to a double at 215 (PR)
Bench - attempted a double at 195, but only got 1
DB pull overs - 2x8 at 50
Superset cable press down and curl - 4x10

Karen Thursday, Sat, Sunday

Thursday:
squat 3x5 @ 115
PC/ohp
5@ 45, 5 @ 55, 3 @ 60 (fail OHP 4th), 4 @ 60 (fail OHP on 5th)
PC 5 @ 50, OHP 5 @ 55
30 min elliptical

Sat: yoga class & a tiny bit of climbing gym
Sun: Yoga 2 (we worked on handstands and back-bends.)

Sunday WoW

7K overhead.

Sam, Chris, and Jason were the only non-wussies

Jason and I did 75, Chris did 85

Sam 7:11

Jason 8:31

Chris 9:14

Sam and Mike Saturday

Press 1RM

Mike 165, 190 (0), 190, 192.5 (0)

Sam 185, 215, 230 (0), 230 (0)

Screw you press!

Sam

Bent row 3x3 - 205, 225, 245

Mike

Weighted 1PU/!chin 25, 50, 75, 80 (0 on both - damn close though)

Sam:

Squat 3x5@305

Socks and sweatpants combo still going strong!

Melanie: Friday

Four rounds of:
25#KB swing x 25
75# squat x 5

20 min. on treadmill

Chris Thursday

Squat - worked up to triple at 285. Followed w/ extra deep set of 5 at 225, and a final set of 10 FS at 135 (A to A).

BP - worked up to 2 sets of triples at 185

2 supersets of 20 ea. cable push down and curlz. Using rope attachment allows for a hand position that does not irritate tennis elbow. I think this "sculpting" exercise is helping my rehab.

Finished with some med ball sit ups and twists on Roman chair, and sit up/med ball toss on Swiss ball.

More lasses throwing:

Sam Weds.

Squat 3x2@355

Best feeling squat workout in years. Thanks supersocks!

Rack pull 3x5@405

Last set the straps were off position. Noticed when I did the first rep but figured to just keep going. Now my knuckles and fingers have a bunch of burst capillaries. Disturbing. Although now I have a good way to get out of work. First thing in the morning do a set of some heavy pulls incorrectly strapped and go in and say "Ahh, look at this rash! I need to go take care of this!."

It's no "I just pooped my pants", but I think it will work.

Bulgarian split squat 3x5@25

K-ron Tuesday & Wednesday

Tuesday:
60 min on elliptical
Climbing gym

Wednesday:
Climbing gym (tonight)

Chris Wednesday

Med ball throws for about 10 min., then
Power clean & jerk - 10 x 3 at 135
Trap bar shrug - 8 at 135, and 2 x 5 at 185
Wrist rollers



Inspiration for the ladies:

Sam Monday

Yoga night

5 Sun Salutations

5 Dolphin poses

Totally couldn't do these. After two attempts did downward facing dog 3x which was easier. Well, possible.

Plank pose for 60 seconds.

Eight angle pose

Yeah, um, no

Bird of paradise pose

Also a big negatory on that one.

Spent some time in my variation of the lotus pose.

Feel loose.

Karen Monday

Karen Monday:
squat 5 reps: 45,95, 105, 105, 115
bench 2x5 85 (fail on last 2), 1x5 80
DL 2x 45, 95, 145, 155, 145
28 min on elliptical

I am getting less good at weightlifting - but I am seeing remarkable progress in the climbing gym.

Chris Monday

Warm up with OHS - 2x5 at 65, 85, then 1x3 crumpling reps at 105
FS - 4x5 at 135, 155, 175, 185
Incline BP - 4x5 at 95, 115, 135, 145
DL - sets of 5 warm up to 225, knee hurt in a weird way, so did a final set of 5 at 275 and called it quits
Finished w/ some cable tricep/bicep work and 2 sets of DB pull overs

Sam and Mike Saturday

Bench

Mike 5x1@300

Sam 3x8@225

Weighted chins/PUs

Mike 1 pu/chin@ 20, 35, 50, 60, 75

Sam 1@20, 30

3x3@10

K-ron

Saturday: Bouldering competition in Boone. Climbed hard all day - I did some of the hardest stuff I've ever done.

Sunday - Tuesday: Swine Flu

Wednesday: Climbing gym (I did not work hard)

Thursday, Friday: Elliptical 40, 25 min

Saturday: Squat - warm up then 3x5 @105
OHP - warm up then 3x5 @55
One hour yoga class (how can it be so wrong when it feels so right?)

Sam Thursday

Snatch 5x1@155

Started cold, first one was slow, last one I thought was going to fly up out of my hands

Power clean 5x1@205

Squat 3x5@295

Christine Thursday

Squat 3x5@105

DB prisoner curls 5x10@20

Sam Tuesday

Squat

3x2@345

1/4 squat 1x5@435

Christine Monday

Pregnancy can't stop the juggernaut that is Christine - she squatted the other day too but I forgot to post it.

Squat 3x5@105

DB prisoner curls 20, 10, 10, 10/arm @ 20

Melanie: Monday

Two TGU's with 25# KB: 1 right, 1 left

Chris Monday

Above: "All Ireland Red" tartan

3 rounds AFAP: 10 reps 135lb. BP, 10 pull ups. Ability to push and pull declined rapidly, leaving me doing a couple singles of both BP and pull ups the last round.

Stationary bike - 12 min. as hard as could be maintained (HR around 140).

Sam and Mike Saturday

Mike

Decline 2RM 265, 285, 300 (1)

Bench 1@275, 1@300

Upright rows, curls, and shit

Sam

Floor press 3x2@315

High pulls from 3 board deficit

Clean grip 6x1 185, 185, 195, 195, 205, 205

Snatch grip 6x1 135, 135, 145, 145, 155, 155

Thick DB curls 3x3@46

Sam Friday

Squat 3x5@285

Pullovers 3x10@65

Bulgarian split squat 3x5@15

Chris Thursday

Squat cleans - 4x3 at 145
Front squat - 3x3 at 165, 185, 205
Push press - 4x3 at 135
DB alt BP - 3x5, explosive positive phase
Core crushers - 3 sets light wt. (How to do: w/ barbell on shoulders, twist L. When returning to center, drop into squat, push up while twisting to the R. Repeat on R side.)
2 supersets high rep tricep push down/curl w/ rope attachment on cable machine

Sam and Mike Thursday

Press

Mike 5x1@180

3x8@135 (8,8,4)

Sam 5x1@200

3x8 155, 175, 155 (5)

175 was in response to a crap talking back and forth, the 5 on the end was because of intemperance.