Sam and Mike Saturday - Texas Recovery

OHP 

Sam 3x3@175

Mike 3x3@155

Front Squat

Sam 3x3@225

Mike 3x3@155

Karen Friday

7 rounds of
4 pull-ups (last few rounds were only 3)
10 chair dips

While talking to Sam about diet.

Karen's big purchase!

So, I've been stalking craigslist for weights - because I don't have enough weight at home to do DLs. (Because I am so strong.)

I got a 45 lb bar, a curl bar plus plates
2 @ 44
2 @ 33
2 @ 22
2 @ 11
4 @ 5.5
4 @ 2.25

All for 150 beans. The weights aren't standard - but I reckon I can lift them just the same. I put my bench up on cinder blocks and can use it as a squat rack - makin' my own musclebox.

Also Tuesday:
Climbing gym.
Then
3 X 5
Squat 60 lbs
Bench 75 lbs
1x5
DL 115

I'm going to do something today, more on that later.

Christine Thursday - texas recovery

Goblet squat 3x3@62

BUP 3x3@18

Sam Thursday - Texas Volume

Push press 5x5@170

Squat 5x5@265

OHS 1x5@115

These are why my knees hurt! Mike thinks I have a quad/posterior strength imbalance and need stronger quads. No more OHS for a while in any case.

Row 5x5@195

Chris Wed/Thus, plus breaking news....

Stayed home to work on household project Wednesday, but I did take a short break before lunch and throw. After warming up w/ the 25lb. KB - OH for height, and single spin throw for distance, I worked on the 28lb. weight throw. Went much better than last time. The day before I was reading notes from a throwing clinic by Dan John. Applied some of the exercies and it helped. Finished up w/ about 10 thows/side w/ the 16lb. shot.

In the PM did 10 sets of 3 muscle snatch w/95lb., then 3 sets of 10 OH squat w/ bar.

Thursday worked on the muscle up progression. Getting very close, but not as close as Jason.... We had the rings too high to get much of a jump off the floor, so he kipped and got his first muscle up. Congrats to Jason!

Melanie: Wednesdsay

@ the Musclebox - thanks for working me in on short notice, Crishes!

Front squats: 60 x 3 x 3
BUPs: 18# KB x 3 x 3
Jumping pull ups: 3 x 3