Oct. 21, 2013

Sam
BP 3x5@235
     Stupid shoulder tendon hurts
DB Incline BP 2x5@75
     Shoulder!
Preacher curl/rope pushdown superset 2x5@70/95
Hammer curl 2x5@60


Matthew
Squat 3x5@155 (5,5,4)
Press 3x5; 5@75, 2x5@85
DL 1x5@225


Gina
Squat 3x5@45
Press 3x3@45
DL 1x5@135
     Whee! Big plates

Christine
Squat 3x5; 95, 115, 115
Press 3x5; 65, 75, 75
DL 1x5@155

Oct. 14-20

Monday
Sam
Bench 3x5@225
Incline DB BP 2x5@85
Preacher curl 2x10@65
Hammer curl 2x5@65

Matthew
Squat
3x5@115
Bench 3x5@105
Row 2x10@some dumbell

Gina
Squat 3x5@45
     Close!
BP 3x5@50
Row


Weds.
Sam
Squat 3x5@305
Power clean 3x3@185

Matthew
Squat 3x5@135
     Yeah!
Press 3x5@70
DL 1x5@205
Chins

Gina
Squat 3x5@45
Press 3x3@45
DL 1x5@115
Curls


Saturday
Sam
Press 3x5@160
Chins 3x5
Curl 2x5@105 or 115 or something (TMM!)

Matthew
Squat 3x5@145
BP 3x5@115
Row 2x10@115


Sunday
Sam
DL 3x2@395
FS 2x5@195

Crish Lab Lunchtime Lifting!

Sam
Sunday
KB one arm BP 2x12@62
Incline 2x5@135
     Feeling a little better!

Curl 3x5@100
Hammer curl 2x5@56


Tuesday
Squat 3x2@295
     Knee all better!
Clean 3x5@165

Thursday
Press 3x5@155
DB row 2x10@85
Chins 3x3


The Kids

Matthew!
Tuesday
Squat 3x5@95
     A little shallow
Bench 3x5@95
Pull downs 2x10@something

Thursday
Squat 3x5@105
     Good!
Press 3x5@65
DL 1x5@185
Chins


Gina
Tuesday
Squat 3x5@45
     Lots to work on
Bench 3x5@45
Pulldowns 2x10@something

Thursday
Squat 3x5@55
     Better but still shallow
Press 3x5@10-15 DB
DL 1x5@95
DB curl

Week of September 15 - Sam

Return to some barbell stuff

Sunday
One arm KB BP 2x10@62/side
Incline 2x5@135
     This still hurts like a MFer front right shoulder
Curl 2x5@95



Monday
Muscle clean 2x5@135
Squat 3x2@275

Weds
Press 3x5@150
Row 2x10@150

Thursday
DL 3x2@375
FS 2x5@185


Did some other steelbell, indian clubs, etc. throughout the week. And biked 3x or so.

Melanie: Saturday and Sunday

Saturday

Front squat 5 x 5 @ 65
Press 3 x 5 @ 65
Run 800 m. (I set out to run a mile and failed).

Sunday - Group Workout

Work up to heaviest weighted pull up. I can't do pull ups, so I did 3 x 3 with Stuart assisting.
3 L-sits for as long as you could

Modified Grace - 30 clean and jerks for time
Modification was if the bar was on the ground for more than 1 second, you had to do 3 burpees and then you could rest
I broke it into 3 sets with a minute rest between sets, my time was 5:36

Melanie: Saturday

Back from a vacation in Minnesota July 8-18. It was lovely. I went running a couple of times (and discovered how much fun trail running is - I really like it) and we did one strength / conditioning workout. We also took the opportunity to pick up heavy things as they presented themselves.

Today:
5 x 5 DL @ 135#
5 x 5 Press @ 65# (5, 5, 5, 3, 3)
4 x 25 sit ups
Run 800 m.

Melanie: Thursday

3 sets of 20 thrusters @ 45#
I spread these out - I did a set around 9 a.m., another one around 11 and another one just now, after 1 p.m.

Melanie: Wednesday

Run two miles.

Melanie: Sunday, Monday, Tuesday (On a roll!)

Sunday: Group Work Out at Jason's

Work up to heavy clean and push press. I got #95. Attempted and failed #100.

Work up to heavy one-handed deadlift. I again got #95 and failed both hands at #100.

Handstand holds as long as you can (I think I did about 20 seconds)

Suicides - about 30 yards I think - x 5. Rest briefly between.

Monday
5 x 5 squat @ #65
5 x 5 bent over row @ #65
5 walk back and forth across backyard with #65 overhead
4 x 25# KB swings

Tuesday
Press @ 45# x 20
5 x 5 DL @ 95
Breathing ladder up to 10 with 25# KB (still not sure I'm doing this right)
5 x 5 each side KB snatch

Sam past week

wo 1
Squuat 3x5@285
Press 3x5@175
     That was surprising


wo2
Bench 3x5@260 (4,3,3)
     Shitty gym bar and bench

Chins 3x4

Interspersed through the week sandbag

Then KB last night
5 min of KB clean and jerk @ 62 switching every 3 reps
Alternate KB abs (GU situps, armbars, windmills) with 3x10 swing@97

Definitely feel the core, O thought I was going to pull an oblique on the can this morning.

Of course I did the daily pushups after this - 24 (although i think it was day 23).

Melanie: Monday, Saturday

Monday
4 rounds of 5 pushups, 10 situps
(Barely worth posting, but I'll take what I can get)

Saturday
Four rounds of:
65# front squat
5 25# KB snatches each side
Run 800 m. (This ended up being run / walk)
34:13

Melanie: Thursday, Sunday, Tuesday

Thursday, May 30
4 x 10 per side one-handed deadlifts with 53# KB
Breathing ladder with 25# KB. Made it up to 10 but didn't make it back down!

Sunday WOW
4 rounds of:
~20 yard overhead barbell carry (I did #95)
20 pushups (I did 10)
15 kettlebell swings with #25
Run 400

Tuesday
3 x 3 powercleans with #95. I failed on rep 3 on each set.

4 rounds of:
5 overhead squat with bar
5 burpees
15 25# KB swings

I didn't time it exactly but it took around 7 or 8 minutes.

Sam Thursday

Squat 3x5@275
Press 3x5@165
Inverted rows 3x10

Melanie: Tuesday

With 25# kettlebell:
4 x 25 swings
4 x 10 snatch each arm
4 x 10 goblet squats
4 x 10 situps

Sam week

Gotta get used to posting again

Two barbell workouts:

1. Squat 3x5@265
    Press 3x5@155


Bench 3x5@250
Chins 2x4

Some other SB stuff throughout the week - carries, etc.
Springs 4x40

Today (Monday)

Freeflow KB - about 10 min @30#
KB swings - Breathing ladder to 10 and back

Melanie Saturday and Group WOW

Saturday

10 rounds of this complex with 65#:
Deadlift
Bent over row
Clean
Press
Front Squat
Press

Walk back and forth across backyard 65# overhead x 3

Run 1 mile

Sunday at Jason's

75% max thrusters max reps in 1 minute (I used just the bar, 19 reps)

15 plate burpees (I used 10#)
Overhead carry with plate to end of driveway and back (.4 mile)
15 power snatch (I used training bar)
Run to cul de sac and back
15 overhead squat (training bar)
Overhead carry with plate driveway and back
15 overhead squat
Run to cul de sac and back
15 power snatch
Overhead carry with plate driveway and back
15 plate burpees

Sam restart

OK, we've done three Sunday workouts:

Sunday 1 All sandbag
I did 50#

Driveway clean and throw, down and back.

Complex:
Cyclone left
Cyclone right
Clean
Squat
Press
OHS
Slam

3 sets of 5 circuits

Driveway Carries:
Overhead
Front
Overhead
Front

Underhanded throw and catch with partner
3x10

Shoulder and sprint
3xdriveways

Sunday 2

Circuit
KB swing x10 (I used 97#)
Pushups x20
SB (Sandbell) shoulder and reverse lunge 5/side
Sledghammer 5/side

Sunday 3: Today!

1. "Randy"
Power snatch 75@75# for time
I did sets of 10 (5 on the last set) - 9:42

2. Tumbling
5 forward rolls
5 Left shoulder rolls
5 right shoulder rolls
3 left cartwheels
3 right carwheels
Bear crawl 10 meters

SB driveway carries (50#)
OH carry
Front carry

Tag team SB shoulder sprints x3

Lateral plank walk - 10 meters and back


I also started lifting again last week

WO1
Bench 3x5@235
KB row 2x10/side @62

WO2
Squat 3x5@255
Press 3x5@145
Chins 3x3

Melanie: Tuesday

5 x 5 squat @ 75
3 x 5 hang cleans @ 75

Melanie: Thursday

Deadlift: 5 x 5 @ 95
Bench: 5 x 5 @ 65
2 x 25 decline situps

Melanie: Tuesday

5 x 5 squat @ 75
5 x 5 press @ 55

Press was hard. I was hungry.

Melanie: Tuesday

5 x 5 DL @ 95
5 x 5 Bench @ 65

Melanie: Thursday

4 x 25 25# KB swings

5 x 5 press @ 55
5 x 5 squat @ 65