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