Probably going to be out for a week or two with something wrong with my lat. Have no idea how I did it but it seems to affect everything - from lifting to running.

Maybe it's time to work on my grip and flexibility.

Sam Tuesday

Press 3x3 185, 185, 205

DB Lateral raise 2x10@25

DB Incline curl 2x10@25

Sam Sunday

Split snatch 3x2@135

Hang clean 3x3@155

OHS 2x5@90

lateral raise 2x10@25

10 concentration curl, 10 incline curl w/25lb DB

Christine

Christine started pressing and doing prisoner curls. No lower body stuff yet is allowed. Details once she starts a structured cycle.

Melanie: Thursday

Walk 1.5 miles

S t r e t c h . . .

Rest day. Need to work on flexibility a bit more, particularly hamstrings and shoulders. It's been a while since anyone posted a picture. That's my excuse for this post.

Sam Thursday

Squat 3x5@315

Press 3x5@180

GM 2x10@175

DB curl 2x10@36

Hanging leg raises 2x10

Jim Thurs

warmup
3 rds
10 back ext
10 squats
10 knee to elbow

21-15-9 for time
225 DL
handstand pushups
dips
kb swings
17:20...handstand pushups were a B.

Jim Tues - night

Forgot about this one..
five sets of one of each
Overhead Squat: 75, 95, 115, 135, 135
Front Squat: 135, 155, 175, 185, 190
Squat: 190, 225, 255, 270, 275

Chris Thurs.

Sort of a deload day
Squat 3x5 at 225
DL 3x5 at 315

Chris Wed.

C&J singles to 185. Cleaned 190, but missed the jerk.
Then, 5 rounds of the following:
run 400
10 pull ups
15 dips
20 sit ups

Jim Tues

Handstand pushups: 5x3 hold for 10 seconds on third rep
four rounds
20-95lb sdlhp
20- pushups
20- wallballs
45 lb overhead climb up and down two flights of stairs

jilm weekend

sat
Bench: x5, 185, 205, 225, 245, 255
cleans: x3, 185, 195, 205, 205
DL 225, knees to elbows, pushups: 10,8,6,4,2

Sunday
Agilities/ladder/couple sprints
3 keg clean and presses
keg bear hug
160meterish... 45 plate overhead run
20 yd bear crawl

Sam Monday

OHS 3x5@85

DB BP 3x10@76

DL 1x5@395

Sam Saturday

One hand DB C+P 2x3@76

One hand DB clean 2x3@96

One hand DB DL 2x2@156

Sam Thursday

Squat 3x5@310

Press 3x5@177.5

GM 2x10@195

Chris Wed., Thus.

Wed. lunch time - 10 rounds of the following (with 25lb. KB):
10 RH swings, 10 LH swings, 10 RH snatches, 10 LH snatches
time = 20:32
PM - run 3x 1/2 mile at 8:40 mile pace, w/ 1/2 warm up and 1/2 cool down.

Thus. - C&J, 10 155lb. singles on the minute.
FS - 3x5 at 185
Smith machine rvs. grip BP - 3x5 at whateverthehell weight it is w/ 4 plates.

Jim Wed

Squat: 185, 205, 225, 235 x5
Hang Clean: 135, 165, 185, 205 x 5
Bench: 225 x 5 4 sets
Grace: 3.25
Can't remember what my last time was but i certainly remember the first time i tried Grace in 2008 it was like 7 minutes or something. haha. I think i could have knocked at least 30-45 seconds off easy if i had someone yelling at me.

Jim Tues

Been sick since Sunday night..the thought of picking up a heavy weight made my bones hurt
so i did some lighter stuff, hopefully i will be back in the groove on wed.

30 walking lunges
30 pushups
30 situps
30 DB Hang Cleans 30lb
30 SDLHP 95lb
30 back ext
30 squats
30 burpees
30 dips
30 pullups
15:00

I F'ING HATE BURPEES.

Sam Monday

OHS 3x5@75

PC 3x3@200

DB BP 3x5@101

Out of paired weights! Gotta get some washers.

Chris Mon.

DL - 3x3 at 365lb. Gosh, that really worked my mantoid muscles...
Edit: forgot, did 1 set of 10 quick tempo Dimel DLs with 225 afterwords.
Weighted dips - 5x5 w/ 45lb.

Sore Corps Sunday

"Linus" - one round for time of the following:

100' farmers walk - 142lb/hand
100' log (~80lb., 10' long) carry, then overhead medley consisting of:
put log overhead,

Clean & press thick bar w/ 135lb.,

C&P 62lb thick handle (2.5") DB,
C&P 135lb. barbell,

then 100' sled drag w/75lb.,

finish w/100' FW

Times: Jim 2:28, Jason 3:18, Chris 2:48, Stuart (w/112 FW, 115 TB, 42 lb. DB, and 95 BB) 2:27

Video coming soon.