Chris Wednesday

C&J practice - worked up to a single at 177. I loves me some bumpers and Oly platform!
Metcon = 4 rounds of the following:
5x 135lb front squat
10x KTEs
1x approx. 50' farmers walk w/ 100lb. DBs
10x 30" box jumps
Wound up taking a trip to the water fountain after rounds 2 and 3 (less embarassing that standing at the squat rack heaving and moaning for a minute).

Sam and Mike Monday

Mike push press doubles

155, 165, 175, 185, 195 (1)

Sam behind the neck press

3x5@ 155, 165, 175 (4)

Melanie: Monday

25# KB swings x 50
10# KB BUP x 3 x 5 each arm
30 minutes on treadmill

Chris - through the weekend & Monday

Wednesday - FS, worked up to 3 singles at 215. Clean pulls - worked up to 3x3 at 245. Press 5-5-5 at 95, 105, 115 (4).
Thursday - 5 rounds of the following: 100 jump rope turns, 10 pull ups, 10 sit ups.
Friday - some shoulder mobility work followed by TB curls, worked up to triple at 115lb. (cheat), lying TB tricep ext. 3 failed attempts at 115lb (from floor).
Saturday - Sled pulls! About 50 yds: 2x sprint forward w/ handles, pull backwards same distance; 2x pull by handles w/ hands btwn. legs; 4x sprint w/ hip belt.
Sunday - C&J 185lb (PR), PC 190 (PR)
Monday - power snatch, triples up to 115lb., 2 singles at 125. Box squat 3x5 at 225lb. Clean from low hang 3-3-3 at 115, 125, 135. Dip/pull up: 3x10. Decline sit up x50.

Melanie: Sunday

25# KB swings x 4 x 25
45# squat x 2 x 10
75# squat x 5
65# squat x 5
1 mile walk

Sam Christmas!

Scavenger hunt!

Deficit Snatch DL

3x5@185

TB rack pulls

2x5@225

Bradford press

2x12@95

Commando pullups

2x4

Dips

2x10

Sam Weds.

Squat 3x10@250

Behind the neck pullups 3x3

dips 2x10

Lateral raise 2x10@26

Chris Sat - Mon.

Saturday - 15 x ~60m hill sprints, walk back down for recovery.
Sunday - Squat and DL at Sam's.
Monday - C&J work up to 3 singles at 165. Followed w/ DB press - 15 at 35lb, 10 at 40 lb., 8 at 45lb. Cable push down/curl 3x20.

Chris Thursday

Thick bar press - 3x5 at 110, then 3x5 s l o w l y at 95.
5 rounds of the following: 100 jump rope turns, 10 pull ups. Wound up kipping the last 2 rounds due to fatigue. This morning my elbow told me that was a mistake.

Chris Wednesday

Practiced C&J - triples up to 155lb.
Squat - high bar position, sets of 5 at 135, 185, 225. Final set of 10 at 225 w/ low bar.
Shrugs - 3x10 at 185
Decline sit up/roman chair back ext. - 10 rounds of 10 each

Sam Tuesday

3 Ladders 3, 2, 1 - KB C+P/Pullup

Sam and Mike Monday

Mike

Press waveload: 135, 155, 125, 145, 165, 150, 170, 190 (1), 175

Some squats with 135

Some pullups

Sam

Behind the neck press 5's at 135, 155, 165, 175 (3)

Squat 1x30@225

Melanie: Saturday

Walk 3 miles.

Chris Sunday & Monday

Sunday - 21, 15, and 9 reps of the couplet 95lb. thrusters/pull ups. Was careful to slow descent on PUs to protect elbow. This slowed me down, but didn't make it any less miserable. I think time was 9:25. For reference, Jason's time = 5:32.

Monday
PCs - fives at 135, 155, 165, 170 (3 - missed rep 4 and stopped)
Clean pulls - threes at 170, 185, 205, 215
Weighted dips - fives at 45, 55, 65, 75 (4 + 2 negatives)

Sam Saturday

DL singles 425, 455, 485 (PR)

TGUs 5/arm@62 (switch every rep)

One hand KB swings 15/hand in sets of 5

Melanie: Thursday

Press: 45# x 3 x 5
Overhead Squat: 45# x 3 x 5
Good Mornings: 45# x 3 x 5
Walk on treadmill for 20 minutes

Chris Thursday

Press - singles up to 135, then 2 misses at 145.

Metcon - 3 rounds of the following: 5 x powerclean and front squat, 10 x 36" box jump, 12 x KTE. This was about 7 minutes of misery.

Chris Tuesday

DL - singles up to 405 (PR, with some left in the tank)
Cable flyes (a little chest work w/o engaging the old supraspinatus) -4 sets of btwn. 20 and 12 reps.
DB bent over rows 3x 8 at 55, 85, 85
Deline sit ups - set of 100 (yeah, there was plenty of pausing, but did not get off the board)

Melanie: Monday

4 rounds of:

25# KB swings x 25

25# KB goblet squats x 10

Sam Sunday

DL singles @ 385, 435, 455, 465, 475 (PR)

TB press 10@126, 10@136, 8@136

TB curl 2x10@76

Sore Corps Sunday

Plan was for PC, pushup, sprint circuit, but my shoulder said "no" to pushups, so we went with: 5 PC + 50 yard sprint, pick number of rounds between 5 and 10. Jason and I did 10 rounds w/ 75% BW PC (115 and 135lb., respectively). Mel did 5 rounds w/ 65lb. Lisa did (I think) 10 rounds w/ 45lb., and Lee did 6 rounds w/45lb. Times: Mel - 5:20, Jason 6:18, me - 9 something. This was hard.

Sam Saturday

Squat 1x30@225

Windmill 3/side@62

Chris Friday

Jog a mile, then 5x5 weighted pull ups (35lb.), followed w/ eating a giant piece of leftover meatloaf.

Sam and Mike Thursday

Bench

Mike singles, waveload up to 315 (recent PR)

Sam triples, 225, 275, 235, 285, 245, 295, 255, 305

Rubber band bench (hang weights from the end of the bar with rubber bands)

bar+ 50lbs each side

Mike X x X

Sam 3x8

This was freaky. Liked it a lot. Going to do it more.

Chins and PUs

Chris Wed. Thus.

Wednesday - 3 rounds of ~400m run, 20x24kg. DB swing, 20x sit ups. Finished with some forearm work and 3x10 hanging leg raises (shins to bar).

Thursday - S Q U A T 3x10 at 225, 235, 245. Press 3x10 at 100, 100, 105. I really think I could have cracked, no crushed, a walnut (yeah, a black walnut) between my cheeks on the last couple reps.

Melanie: Wednesday

Walk 35 minutes on treadmill

Sam Tuesday

Squat 1x25@225

Damn arms are falling asleep

Dead stop rack bench from sticking point a couple of inches above chest

3x3@275

TB Press 2x10@126

Melanie: Tuesday

Press: 45# x 3 x 5
Squat: 85# x 5 x 5
Walk 10 minutes on treadmill