So behind on posting

been working out, just not posting.

Here's three I remember:

Yesterday
Press 5-3-1 165, 185, 205
Row 3x5@235
Curl 5-3-1 95, 105, 115 (3), last set made me try 135 - not even close

Some time before
Rack pull 5-3-1 375, 395, 415
Lunges 3x5@25 each hand

Some time before that
Bench 5-3-1 245, 265, 285
Chins 3x3
Lat raise 1x10@25

Been doing dips, chins, swings, and farmer's walks up the stairs whenever the mood strikes me

Last three workouts

A
Bench 5-3-1 245, 265, 285
Chins 3x5
Lat raises

B
Halting DL 1x8@375


C
Press 5-3-1 160, 180, 200 (did 170x5 on the first set due to being a moron)
Row 3x5@225
Curl 2x5@105

Nearly every night I've been doing swings 2x25@62 and 10 dips.

Sam Saturday

Squat 5-3-1 265, 285, 305
Swings 2x10@97

Sam Saturday and Monday

Saturday
DL 5-3-1 385, 405, 425
I think I did something after this but cannot remember


Monday
Press 5-3-1 155, 175, 195 (x2 because I was feeling strong)
Row 3x5@225 (getting to the holy crap, this is going to pull my arms off feeling)
Curl 3x5@105
one hand incline KB press 2x20@30

Melanie: Thursday and Friday

Thursday
4 sets of
25 25# KB swings
10 Goblet Squats with 25# KB

Friday
5 x 5 squat @ 65
5 x 5 press @ 45
Turkish Getups with 15# KB, 5 per side

Sam Tuesday

Power clean (warmup to DL)
5-3-1 135, 185, 225 (miss - I got The Fear)

DL 3x3 385, 405, 425 (1 - I felt like I had a 2nd but decided against it)

Thursday and Sunday

Thursday
Squat 3x5@285
Swing 2x10@97

Sunday
Bench 3x5@245 (only two sets - 2nd set was wobbly and so was spotter Christine on her robot leg)
Chins 3x5
Lat raise 1x15@15

Past MFing week

Workout 1
Squat 3x5@275
Swing 2x10@97

Workout 2
Bench 3x5@235
Chins 3x4
Lat raise 2x10@25


Workout 3
DL 1x5@405
    Um, that's enough

Workout 4
Neck (including neck squats!)
Forearms

Workout 5
Press 3x5@175
Rows 2x10@175
...next day
Curl 2x10@95
One hand KB incline 2x15@30

Sam past week

Some KB during the week

Saturday
Press 3x5@185 (1,1,1,1)
     WTF?
end workout

Sunday
Press 3x5@165
     Ye olde reset
Row 2x10@165
Curl 2x10@85

Sam Saturday and Sunday

Saturday
Bench 3x5@225
Chins 3x4
Lat raise 2x10@25
Arms

Sunday
DL 1x5@395
      that's getting heavy.
FS 2x10@185

Sam Sunday

Press 3x5@185 (4,4,4)
     I felt like I wouldn't be making that jump.

Row 2x10@185

Incline 2x5@135
      Ouch!

Curl 2x10@85

Past week

I missed posting a couple days.
But recently:

Weds.
Bench 3x5@215
Chins 3x4
Lat raise 2x10@25
Arms

Thursday
DL 1x5@375
FS 2x10@175

Sam Friday

Squat 3x5@255
Swing 2x10@97

Sam Weds.

Press 3x5@165
Row 2x10@165
Incline 2x5@135
     Still painful
Curl 2x10@80

Karen Wednesday

It feels good to lift heavy weights.
Squat 3x5, 45 lb
Pullups one rep, 15 sets
DL 5 reps each: 45, 95, 95
BP 5 reps: 45, 55, 65
30 mins on elliptical

Sam Friday

Bench 3x5@205
Chins 3x4
Lat raise 2x10@25
Bis/tris

Remiss in posting

Last Thurs.
DL 1x5@335
FS 2x10@155

Sun.

Press 3x5@155
Row 2x10@155
Incline 2x5@135
     Did indian club beforehand - a little better
Curl 2x10@75

Mon.
Squat 3x5@245
KB Swing 2x10@97

Sam Weds.

bench 3x5@195
Chins 3x3 (2x3)
    I wasn't feeling well so I stopped.

Sam and Christine weekend

Saturday

Sam
Press 3x5@145
BB Row 2x10@145
Curl 2x10@75
Incline 2x5@135
    Still owie.

Christine
3x8/1min
Whip snatch 45
CG Snatch 65 (8,5,5)


Sunday

Sam
Squat 3x5@235
KB swing 2x10@97

Sam and Christine Tuesday

Sam
DL 1x5@315
Front squat 2x10@135

Christine
FS 3x8/1 min @ 65
Lunch 3x8/1min@20

Sam and Christine Monday

Sam
Bench 3x5@185
Chins 3x3
Lateral raise 2x10@25
Some arm stuff

Christine
Yoga

Melanie: Tuesday

At hotel gym (in Knoxville for work)

Walk 1 mile briskly on treadmill

3 x 5 suitcase deadlifts 50# dumbells each hand
3 x 5 overhead press 25# dumbells each hand
I did both left and right sides at same time for both exercises.

3 x 30 sec. in boat pose

And we're back!

BMB over, wo start

I'm going to start slow with an upper-lower split 4 days a week and one day of "other"
Maybe some running or something.
Anyways:

Friday
Press 3x5@135
KB row 2x10@62
Incline 2x5@135
     These really hurt one of the shoulder tendons - the opposite side of where the problem used to be. I'm thinking it's just that I need to do these more to stretch that region.

Saturday
Squat 3x5@225
     Man, it has been a long time since I squatted. Not hard at all but I can feel muscles doing stuff they haven't done in a while
KB swings 2x10@97

Sunday
Snatch 3x2@132
Grip
Neck

Christine - DJ workout

Melanie: Saturday

3 x 5 squat cleans @ 65
3 x 5 per side floor press with 25# kettle bell
Max pushups: 8 (could've done more but Declan got under me and wouldn't leave)

Melanie: Sunday, Tuesday and Thursday

Sunday
Group workout
5 rounds of
Big tire flips 15 yards
5 parallette pushup to dip jump throughs
5 thrusters @ 65
10 back extensions

Tuesday
3 x 5 snatch high pulls @ 65
3 x5 push press @ 65
3 x 15 sec. hollow rock
1 min. plank

Thursday
5 rounds of following barbell complex @ 45 with one minute rest between   
5 cleans
5 front squats
5 press
5 Romanian dead lifts
5 rows

Melanie: Thursday

3 x 5 knees to elbows
Plank: 15 sec. at each position no rest: elbows, left elbow, right elbow, hands, left hand, right hand, elbows

Deadlift 3 x 8 @ 120
Press 3 x 8 @ 70 (5, dropped down to 65 - 5, then 3 - no power tonight not sure why)

Melanie: Sunday and Tuesday

Sunday Group Workout
5 rounds of:
65# back squat x 10 (clean and press first rep, press last rep out) (men did 135#)
10 push ups, hands off at bottom
Gravel bag carries to end of Jason's driveway and back, switch sides at end of driveway
1 minute plank

Tuesday
4 x 15 sec. hollow rock with 15 sec. rest
3 x 15 sec. handstand

1 min. intervals
3 x 8 front squat @ 70
3 x 8 Pendlay rows @70

Melanie: Saturday

3 x 5 knees to chest
Plank: 15 sec. each elbows, left side, right side, hands, right side, left side, elbows

Deadlift 3 x 8 @ 115
Press 3 x 8 @ 65 (6, 6, 4)

Melanie: Thursday

I missed Tuesday. No workout Sunday.

3 x 10 sit ups
1 min. plank

3 x 8 power cleans @ 75#

Max pushups: 10, 8, 8

Melanie: Saturday

I missed Thursday

4 x 15 sec. hollow rock with 15 sec. rest
3 x 15 sec. handstand

1 min. intervals
3 x 8 front squat @ 65
3 x 8 Pendlay rows @ 65

Melanie: Saturday, Sunday, Tuesday

Saturday
3x5 knees to elbows (30 sec rest)
Plank: – 15 seconds in each position: elbows, R side, L side, hands, R side, L side, then back to elbows.  1 min. intervals
Dead lift 3 x 8 @ 95
Press 3 x 8 @ 55

Sunday
Jason's Tabata Surprise
8 rounds each with 20 sec. on, 10 sec. off:
Burpees (squat thrusts)
Air Squats
Snatch from hang (I used training bar)
Driveway runs (however many you get in the 8 rounds)
Keep track of lowest reps you got on any round. I don't remember what I got but it was a good workout.

Tuesday
3 sets of 10 sit ups, followed by 1 min. plank
Power clean 3 x 8 @ 65 w
3 sets of max push ups, w/ 1 min between sets: 14, 10, 5

Melanie: Thursday

4 x 15 sec. hollow rock
3 x 15 sec. handstand

One min. intervals of:
3 x 8 front squat @ 65#
3 x 8 Pendlay rows @ 65# (8, 8, 6)

Melanie: Tuesday

3 x 10 sit ups
1 min. plank

3 x 8 power clean @ 55# with 1 min. rest
3 sets max pushups with 1 min. rest: 12, 10, 6

Melanie Sunday + New program

Sunday Workout:
3 rounds of:
~ 40 yards round trip sled drag with 25# plate
5 per side #25 KB press
10 KB swings
10 cleans, ~35# using training bar. I did last set with regular bar @65#

New program:
All exercises 3x8 w/ 1 min. rest between sets.

Day one:
3 sets of 10 sit ups, followed by 1 min. plank
Power clean
3 sets of max push ups, w/ 1 min between sets

Day two:
Hollow rock – 15 seconds on, 15 seconds rest x 4, followed by 3x 15 sec handstands
Front squat
Pendlay rows

Day three:
3x5 knees to elbows (30 sec rest), followed by plank as follows – 15 seconds in each position: elbows, R side, L side, hands, R side, L side, then back to elbows.
Dead lift
Press

Past few weeks

we've been working out, I've been slacking on posting.
Christine is still doing the Dan John 3x8/1min workout

I am doing 3 days a week KB workout
here's what I started with - I'll increase reps as I go
A: KB press 3x5@62
     Swing 3x20

B: TGU 3/side@62

C: Push press 3x3@97 (Working these up to strict presses - I do the first one currently)
    Goblet Squat 3x10@62

On off days I am doing some elliptical and dips/chins

Melanie: Thursday

3 x 1 minute plank
4 x 5 knees to chest
4 x 5 hollow rock

3 x 8 with 1 min. rest of:
Overhead press @ 65 (8, 6, 3)
Power curls @ 70 - these were hard

This concludes this program for me. It was excellent. I am going to keep up with something similar - 3 x a week, different exercises on days A, B, C + Sunday, work in sprinting and maybe a little yoga and some slightly longer runs. But focus is on 3 days a week - others are extra.

Melanie: Tuesday

3 x 8 with 1 min. rest Whipsnatch @ 45# Clean grip snatch @ 45# 4 x 5 knees to chest

Melanie: Sunday and Thursday

Sunday
Some agility drills, burpees and kettlebell swings

25# KB throws in sandpit - 3 from swing position, 3 overhead. These were fun.

5 x Overhead carry with the strap holding 10 pounds on each side through the open wide pipe about 30 yards total each round. I'm sure there's a better way to describe that. I could have used more weight.


Thursday
3 x 8 with 1 minute rest
Front squat @ 75
Overhead squat @ 45 - these are very challenging still. Tonight my wrist hurt. I tried gripping the bar really hard and that helped.
4 x 25 crunches.

I was exhausted this week, so did not work out on Tuesday. We are going to be out of town this weekend so I will probably miss Saturday too.

Melanie: Saturday

3 x 8 with 1 minute rest

Press @ 65 (8 - with last two push press, 5, 3)
Power curl @ 65
4 x5 knees to chest

Sam and Christine Thursday

Christine

3x8/1min

Press 55

Power Curl 60

S+C Quad yoga

Melanie: Thursday

3 x 8 with 1 min. rest

Whipsnatch @ 55
Clean grip snatch @ 55

Interesting. Challenging. Chris wasn't home but look forward to doing these when he is there so can get some input. Some I was obviously pressing, but sometimes it felt like I had the momentum working. Good overall.


4 x 5 knees to chest.

S+C Tuesday and Wednesday

Tuesday

Sam Elliptical

Sam and Christine

"Quad yoga"

This is partner yoga with two little monkeys giggling and climbing all over you.

Wednesday

S+C Yoga

Melanie: Wednesday

Sprints
6 @ 40 yards

Sam and Christine Sat and Mon

Sam Saturday

Yoga

S+C Monday

3x8/1min

Whip snatch

Christine 45

Sam 105

Clean Grip Snatch

Christine 65 (3x4)

Sam

My lower back is tweaky - that's why I didn't do this wo saturday. It was still tweaky today so I didn;t do CGS. I'm taking a week off and doing yoga and elliptical and then will get back to weights.

Melanie: Tuesday

3 x 8 with 1 minute rest

Front squat @ 70#
Overhead squat @ 45

4 x 25 crunches

Melanie: Saturday

Ran Richland Creek Run. 5 miles, 55 minutes - yeah!! I didn't even expect to be able to run the whole way - very pleased.

3 x 8 with one minute rest:
Press @ 60 (8, 8, 6)
Power curls @ 60

4 x 5 knees to chest

Melanie: Friday

Sprints
6 @ 40 yards each

S+C Thursday

3x8/1min

Front Squat

Christine 65

Sam 150

OHS

Christine OH Lunge 45 4/leg

Sam 75

Melanie: Thursday

3 x 8 with 1 min. rest
45# whip snatch
45# clean grip snatch
4 x 5 knees to chest

Sam and Christine Tuesday

3x8/1 min

Press

Christine 55

Sam 120

Power Curl

Christine 55

Sam 110

Ab wheel

Melanie: Tuesday

3 x 8 with one minute rest
65# front squat
25# OHS
I tried the OHS with 55# (I just wanted to try it even though it is 10# more than last week), then 50# and then 45# and failed each time. Unable to keep arms straight and torso upright. Maybe because upper body is still sore and fatigued from Sunday.

25 crunches.

S+C Thurs and Sat

Thursday

3x8/1 min

Front Squat

Christine 50

Sam 145

OHS

Chistine (OH Lunge 4/leg) 45

Sam 70

Sunday

3x8/1min

Whip snatch

Christine 45

Sam 100

CG Snatch

Christine (3x3) 65

Sam 120 (8, 8, 6+2)

Melanie, Chris and Jason: Sunday

3 rounds of:
5 glute ham raises
10 second handstand
10 hollow rock
skin the cat

5 rounds:
5 per side KB cleans (25# / 53#)
5 goblet squats (25# / 53#)
5 pushups (alternating narrow stance and wide stance)
3 chest to bar / max height pullups / Mel - 3 ring rows
2 20 yard sprints

Melanie: Saturday

3 x 8 with one minute rest of:
55# press
55# power curls

4 x 25 crunches with feet trapped
4 x 5 knees to chest. When I do these I pull up on each rep with the aim of working towards a pullup.

Melanie: Thursday

3 x 8 with one minute rest
25# whipsnatch
25# clean grip snatch
4 x 5 knees to chest

Sam and Christine Tuesday

3x8/1 min

Press

Christine 45

Sam 115

Power Curl

Christine 45

Sam 105

Melanie: Tuesday

3 x 8 with 1 minute rest of:
55# front squat
45# OHS. I lost my balance on the last rep of the last set and had to bail. That said, these felt stronger than before. I have adjusted my stance to have my feet not turned so far out and felt more stable.

3 x 1 minute plank

Melanie: Sunday

Sunday workout at Jason's. I did not do all of the running.

The WO was:
Run ~1/2 mile
10 DL @ 135 men / 95 women
1 clean 3 press @ 135 men / 65 women (I think Di did more)
15 airsquats

I did two rounds as prescribed and did final 3 rounds without run and with the DL just at 65.

Sam and Christine Saturday

3x8/1 min

Whip snatch

Christine 45

Sam 100

Clean Grip Snatch

Christine 65 (4x3)

Sam 120 (blech. had to take about 10 seconds away from the bar on sets 2 and 3 - 6+2 on set 2, 4+2+2 on set 3)

Melanie: Saturday

3 x 8 with 1 minute interval:
Press: 50
Power curls: 50
4 x 5 knees to chest

Chris did this with me, with 100#, and rounds on 10 for the KTEs. He touched his feet to the wall above the bar.

Melanie: Thursday

Whipsnatch: 3 x 8 @ 25 (thick bar)
Clean grip snatch: 3 x 8 @ 25
I am far from having reasonable snatch form or a solid grasp on the movement.

4 x 5 knees to chest
4 x 25 crunches with feet trapped

Sam and Christine Wednesday

3x8/1 min

FS

Sam 140

Christine 45

OHS

Sam 70

OH lunge

Christine 3x4/leg

Ab wheel

Sam and Christine Monday

3x8/1 min

Press

Sam 110

Christine 45

Power curl

Sam 100

Christine 45

Sam Tuesday

Elliptical - 30 min

Dips 3x10

Sam Sunday

Yoga

Sam and Christine Saturday

3x8/1 min rest

Whip snatch

Sam 95

Christine 45

Clean grip snatch

Sam 115

Christine 65 (3,3,3,3)

Melanie: Sunday

Sunday Group Workout

2 people do 6 rounds of farmers' walks; other 2 people run 200 yards and do 10 pushups for as many rounds as it takes for first group to finish farmers' walks.

I did:
4 rounds of running / pushups. First two rounds I broke pushups into 2 sets of 5, last 2 rounds I did girl pushups.

6 farmers' walks 75# each side for about 40 yards roundtrip (men went further and used more weight). Set implements down at the end and picked them up for the way back rather than turning around.

Melanie: Saturday

Walk ~2 miles

4 rounds of:
5 pushups
20 air squats
25 25# KB swings

Melanie: Friday

3 x 8 front squat @ 45
3 x 8 ohs @ 45. These were challenging

1 minute plank x 3
4 x 20 crunches with feet trapped

One minute rest btw all sets

Sam and Christine Wednesday

FS 3x8 1 min interval

Sam 135

Christine 45

OHS 3x8 1 min interval

Sam 65

Christine technique work then 3x4/leg OH Lunge@25

Melanie - Wednesday

Start same program as Sam and Christine
One minute rest between each set

3 x 8 clean and press @ 45 (clean first rep only)
3 x 8 power curls @ 45
4 x 5 knees to chest from pull up bar
4 x 10 crunches with feet trapped

Sam Tuesday

Elliptical 30 min

Dips 3x10

Sam y Christine Monday

Start of Dan John's Restoration Workout

maybe 3 weeks or so

All 3x8 with one minute rest

Clean and Press (one clean and 8 presses)

Sam 105

Christine 45

Power curl

Sam 95

Christine 45

Ab wheel

Sam 2x10

Christine 2x5

Melanie: Saturday

Ran 2.0 miles. Checked the time and it was a v. slow 11 min. mile pace.
4 rounds 10 air squats, 5 pushups.