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).