Melanie: Tuesday, Thursday and Friday

Tuesday
Deadlift: 5 x 5 @ 135
Press: 3 x 5 @ 65

Thursday
Overhead squat 4 x 3 @ 45
Clean-burpee ladder. As many rungs as possible in 10 minutes. I completed 9, with cleans @ 65. It was unpleasant.

Friday
Squat: 5 x 5 @ 105. Squatzilla is reawakening like the Kraken emerging from its underwater den.
Bench: 5 x 5 @ 75
Jog 800 meters

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.