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.