Melanie: Saturday

5 x 5 Squat @ 115

Bench 5 sets of 4 @ 80 - this was awkward, I really need a coach to help me with bench. I feel pretty strong but technique is not great. I did it in the squat rack because I didn't have a spotter, but it was a little awkward.

5 x 5 on pullup machine displacing about 1/2 my weight

4 rounds of:
10 decline situps
Sprint 133 m.

Melanie: Sunday, Wednesday and Thursday

Sunday Group WOW
Deload workout
Work up to about 80@ of 1 rep max Press x 3
I did with 85

Drag sled (I don't know how much weight)
At Sevier Park, run from mansion, down hill, over bridge, climb up fence of ramp, jump down, back to mansion
3 rounds, changing type of sled drag each time - once pulling facing sled, once with sled behind you, once with sled behind you and hands between the legs

Wednesday

Deadlift: 5 x 5 @ 145
Press: 5 x 5 @ 65 (5, 5, 4, 3, 3)

Thursday

2 minute rounds of:
4 power cleans @ 75
Ball slams with 12 lb. ball (do power cleans and then use remainder of two minutes for ball slams)
Rest 1 minute

Repeat 5 times

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.