Sam Sunday

Complex

3x5@75 w/ 30sec intervals

Snatch

OHS

BS

Behind the neck press

Romanian DL

Chris Sunday/Monday

Sunday - 3 rounds of the following: over approx. 60 yd. course, drag sled w/ approx. 60lb. gravel bag, then bearhug carry the bag, then farmers walk w/ 2x75lb., jog to grass, sprint 100 yds., then jog back. Gasp, groan, then repeat....

Monday - DL 3x10 at 275 (last set definitely not fun...), shrug 3x5 at 225, DB bench 4x10 at 55, 2x20 cable press down/curl. Finished with some band work for my shoulder.

Melanie: Saturday

Walk 3 miles

Karen Tues, Wed, Fri, Sat, Sun

Tuesday: climbing gym

Wed:
Squat 5 reps
45, 85, 105, 3x115 (I was surprised I could still do it.)
OHP 45, 3x5 55
Hang clean 3x5 55
30 min elliptical

Friday: Climbing outside all day

Sat: yoga
Sunday: yoga 2

Sam and Mike Saturday

Press

Mike Singles: 175, 165, 185, 197.5, 185, 200 (0)

Sam Doubles 180, 200, 185, 205, 190, 210 (1)

Got dizzy after the 1st one at 210 - I need to figure this out

Sam DL 3x2, 405, 425, 445 (1)

Sam squat 1x25@225

Melanie and Chris: Thursday and Friday

Thursday

Hike 2+ miles at Radnor Lake

Friday

Melanie

Squat: 85# x 5 x 5

DL: 135# x 3 x 5

OHS with 25# exercise bar x 10

Pushups: 3 x 5

Chris

Squat: 225# x 3 x 10

Press: 95# x 3 x 10 (8 on last set)

L-Pullups: 3 x 5

Melanie: Wednesday

Walk 3 miles

Chris Wednesday

OH squat w/moderate wt. (top set 5 at 85lb.) - pause at bottom (note: that is not me in the picture above)

3 rounds of: 5 reps 135lb. squat clean + 15 decline sit ups

3x10 KTE

Chris Sat. - Mon.

Satuday: jog 800, running drills, 8x100m, jog 800
Sunday: "Grace" - time 5:14
Monday: Bench 3x12 at 135,
Incline DB flyes 3x10
DL - 3x10 at 255
Standing calf raises on Smith machine - 3x8

Melanie: Saturday and Sunday

Saturday
Walk 3 miles

Sunday
KB swings 35# x 4 x 25
DL 75# x 10; 135# x 2 x 5
Walk 1 mile

Sam and Mike Saturday

Bench

Mike - Doubles - 245, 265, 250, 275, 255, 285, 260, 295, 285, 297.5

Sam - 5@225, 265, 230, 275 (4), 235, 3@295, 2x3@275, 2x3@275 (close grip), 2x3@275 (wide grip)

DL

Sam 3x2 395, 415, 435

Sam and Mike Thursday

Press doubles

Mike Waveload up to 180

Sam 175, 195, 180, 200, 185, 205

Squat

Sam 2x15@225

Mike some reps with 135 YAY! Back in lowerbodyland!

Chris Thursday

Press - 5's at 95, 105, 115, 120, 120
Straight bar curl - 3x5 at 95
Tricep cable pushdown - 3x8
10 min. rowing machine

Sam Weds.

Double dumbbells for all.

Clean and press 2x8@56

Bench 2x10@76

Row 2x5@76

Was going to do lateral raises but was too tired.

Chris Wednesday

Squat - 5's up to 265
Shrug - 3x5 at 185, 225, 245
10 rounds of 10 each Roman chair back ext./decline sit ups. Hmmm. That sucked.

Sam Tuesday

Squat 2x15@225

Melanie: Monday

KB Swings: 25# x 100
Squat: 75# x 3 x 5
20 minutes on treadmill

Chris Monday

Medium intensity day.
DL - sets of 5 up to 315, followed by one set of 20 partials (high speed from just below the knee -forget what these are called) at 135.
DB BP - 3x12 at 65
DB OH tricep ext - 3x8 at 55, 60, 65
L-chins 3x5

Sunday WoW

At Jason's .... Partner WO: three rounds where one person runs approx. 400m, the other does a barbell lift, then the switch. Record reps per round. Guys used 95lb., ladies 45lb. Rounds were as follows:
Run/PC and press
Run/SDHP
Run/FS

My reps were 18, 25, 20

Sam Sunday - Return of the DL

DL 3x2 385, 405, 425

Squat 1x15@225

Sam and Mike Saturday

Bench

Mike singles 265, 280, 275, 290, 285, 305, 310 (0)

Sam fives 225, 265, 230, 275, 235, 285 (4)

Sam snatch 3x1, 155, 170, 180 (PR)

Melanie: Friday

Squat: 65# x 20
KB Swing: 25# x 100
30 minutes on treadmill

Chris Friday

Oly complex - PC then 3 each of FS and split jerk. Warm ups then 3x3 at 145lb.

3x superset of DB seated press x 8 and L-pull ups x5

Karen

Saturday - went climbing outside
Tuesday - climbing gym. I finished a V3! My first one ever.
Wednesday - climbing gym
Thursday - Bosu Bosu class, toning class (I know, I am a traitor.)
Today - gonna do some cardio at the gym, then climbing gym tonight.

Sam Weds.

KB C+P Ladders to 3

5 ladders/side@62

KB Goblet Squat 3x10@62

Melanie: Wednesday

OHP 45# x 3 x 5
Squat 65# x 3 x 5
45 minutes walking on treadmill

Sam Tuesday

3 rounds:

Front Squat 8,6,4@185

Mailbox runs

My nemesis:

Sam and Mike Monday

Press

Mike 155, 167.5, 160, 175, 165, 175, 185, 175, 185, 192.5, 185, 195

Sam 185, 205, 190, 215, 195, 220, 200, 225

Mike's 167.5 was due to him misloading. I swooned after locking out the 225 and dropped that bitch.

Sam

Three rounds of Dan John's "Boosts"

KB snatches 15s right hand, 15s left hand, rest 15, 30s Right, 30s Left, rest 1 min

That's one round, I used 35lb KB.

Look out Chris! 195 here I come!

Chris Monday

Bench - 3x5 at 175

Trap bar DL - 3x5 at 275, 315, 345

L-chins - 3x5

Tricep pushdown/curl - 3x15, no rest

My nemesis, below:

Chris Thursday

Oly lift assistance complex - 3 sets of: clean, 3 front squat, 3 split jerk at 135
Run mile on 1/12 mile track - alternating 2 hard laps w/ 1 easy lap
Med ball ab work

Sam Weds.

Squat 2x5@325

RDL 2x8@185

Bulgarian Split squat 2x8/leg@35

Karen last week

Tuesday:
DL 5 reps: 45, 95, 135, 155
Abs 10 x2: back extensions w/ 8 lb ball, inverted sit ups, knee's up to belly

Wednesday:
Climbing gym - got really rally close to finishing a couple of v3's, did a bunch of twos and ones.

Sunday:
yoga 2

Tuesday:
Squat: 120 x5, 120x4 (fail on 5th), 115 x5
OHP: 5 reps: 45, 55, 60 (fail on 5th), 60 (fail on 4th), 55
Hang clean: 45 # 15 reps
30 min elliptical

Tonight:
Climbing gym

Sam and Mike Monday

Bench Doubles

Mike 255, 280, 260, 290

Sam 275, 300, 280, 310, 285, 320, 290, 330 (1)

weighted PU/Chin double/double

Mike a bunch ending with 80 2/1

Sam 2x2/2@10

Chris Monday

In pursuit of running faster and farther, I did the following today:

DL - triples at 225, 275, 315; double at 345

Snatch pulls - 3x3 at 185

Miscl. cable work for trunk and shoulders

Post WO snack was a non-fat mango/passion fruit smoothie*. Yum!

*actually, it was a big tub of leftover taco filling - ground beef (undrained), bacon and cheese. Washed down with milk, of course. I confess to eating some raw veggies along with it.

Sore Corps Sunday

Pick the weight and reps btwn. 6 and 10 to clean and press, then do 4 rounds clean and press/run approx. 350 m.
Weights/reps: Mel & Ellen 45/6 w/thick bar, Chris 95/8
Suckin' wind by the end.

Sam and Mike Saturday

Press doubles

Mike 155, 170, 157.5, 175, 160, 180, 165, 185

Sam 205, 175, 210, 180, 215 (1), 185, 217.5 (1)

Squat doubles

Sam 325, 375, 325, 375

Rack pulls

Sam 3x5@425

Weighted pulls/chins

Mike some ascending sets ending with +44 3/2