Thur, 9/27

0545, ISI

strength
7x1 snatch from knee
145-150f-150-150-155-160-170f-170
7x1 clean from knee
195-205-205-210-215-220-225
muscle up work

metcon
2 min ME rope climb
7 min AMRAP
  -  7 BS @ 225
  -  14 target burpees
2 min ME row for cals

4, 3 rounds, 38 cals

Wed, 9-26

Rest

Tue, 9/25

0545, ISI

strength
7x2 hc + 1pj
185-3x195-3x200

hs practice

metcon
AMRAP-12
start with 100 DUs then
7x275# d/l
25 burpees

3 rounds

Mon, 9/24

0655, ISI

metcon
angie
16:50 - pr

Sun, 9/23

1230, neighborhood

36 minute recovery run (28 cans)
planks
roll

golf with B and BB with Alex (got himself out of a run-down)

Sat, 9/22

0800, ISI

covered open gym

strength
7x2 hang snatch, rest 60s: 115-125-135-135-145(1/2)-145(1/2)
5x3 3-stop snatch pull, rest 60s:  155-175-3x185
5x3 heaving snatch balance:  145-3x155-165

metcon
7 rounds for time
row 20 calories
5 power clean and push jerk - 185
3:13, 2:52, 2:55, 3:02, 3:05, 3:09, 3:18

mowed grass, cleaned pool, fb, basketball, volleyball at CJ's birthday party, boys loved it

Fri, 9/21

strength

1rm snatch - 165
1rm c&J - 215

hbbs
1x8 - 215
1x5 - 230
2x5 - 250
1x3 - 265

3 x me bench - 235, rest 75s
3 x me horizontal row - feet elevated, rest 75s - 8 to 9 per set

Thur, 9/20

Rest, hopefully back at it with a little strength work tomorrow

I have the most beautiful wonderful wife in the world.  Love you babe!!

Wed, 9/19

Rest

Tue, 9/18

Rest

fighting cold

Mon, 9/17

0600,  ISI

metcon
5 rounds
15 alternating lunge with 95#BB in front rack
30 double unders

7:40

strength
6 muscle ups (1,2,2,1)
5x12 weighted back extension with 45# plate
5x6 strict toes to bar
stretch

Sun, 9/16

1230, garage

strength
7x1 power snatch-60s
135-145-150-150-3x155

7x1 power clean and pj-60s
190-200-205-210-215-220-225f

front squat
1 rep every 30 seconds for 7 minutes
220 (85% of 1RM)

metcon
7 PP-165
14 lateral burpee box jump
21 weighted situp, 55#
7 PJ
14 lateral burpee box jump
21 weighted situp, 55#
7 SJ 14 lateral burpee box jump 21 weighted situp, 55#

11:35

Sat, 9/15

Rest

Fri, 9/14

0800, ISI

metcon
5 rounds
3 rope climb
30 pushup
30 ab mat situp

~23, ugly

strength
5x2 hi hang snatch
95-105-115-125-135

5x2 hi hang clean
185-185-195(1/2)-195-205(2/3)

deadlift
5x1
315

Thur, 9-13

0600, ISI

strength
7 x 3 postion clean + 1 jerk
185-195f-195-195-190-190-190

5x3 clean shrug
190-195-200-205-205

hbbs
2x8 225
2x5 230
1x5 250

metcon
row 500
50 wb
row 400
40 wb
row 300
30 wb
row 200
20 wb
row 100
10 wb

17:18

Wed, 9/12

0620, home

35 minute recovery run

Tue, 9-11

0600, ISI

strength
7x1 3 position snatch, 60s rest
115, 2x125, 4x135

5x3 heaving sb, 60s rest
135, 3x145, 155

200m suitcase carry right, 70# kb
200m suticase carry left, 70# kb

metcon
10-9-8-7-6-5-4-3-2-1
ctb pullup
30" box jump
ghd situp

12:35

Mon, 9-10

Rest

Sun, 9/9

1000, garage

strength
squat
5-5-5+
195-225-255 (8)

ovhd squat
5-5-5+
135-160-180 (8)

press
5-5-5+
110-125-145 (5)

10x1 muscle up (9 for 10)
5x20 weighted situp (50#)
4x10 ring dip

Took B to timber creek to hit balls while Amy and A played baseball at home, gorgeous weather

Sat, 9/8

1430, CF Armada

Oly seminar with Natalie Burgener

Metcon
3x800 w/ 3 min rest
2:57, 3:22, 3:14

B sick with ear infection but luckily bounced back quickly.  Lilly stayed by his side as always.

Fri, 9/7

0800, ISI

Metcon
Partner WOD
Max reps in 7 min of 135# shoulder to overhead while partner ran 200
Rest while partner did 20 pushups

Rest 1 minute

Ran 200 then 20 pushups while partner did PP

think I did 52 push jerks and 5 200s

1200, garage

strength
deadlift
5-5-5+
195-225-255 (14)
1x5 - 290
5x2 - 310

Bench
5-5-5+
170-195-220 (10)

Took Amy to Pappasitos for her B-Day then to Fwood vs Dickinson

Thur, 9-6

0600, ISI

metcon
Helen
9:25, 12 sec PR

strength
front squat
5-5-5+
155-180-200 (8)

3 x 20 sec l-sit
3 x 30 sec HS walk

Wed, 9/5

Rest

Tue, 9/4

0600, ISI

metcon
3 rounds
15 ctb pullups
20 burpees
15 sdhp, 95#

8 something, did first set of ctb unbroken then all singles which was not good

strength
1rm back squat
330#

Mon, 9/3

1100, garage

strength
d/l
1x5 - 290
5x3 w/ 60s rest - 300
1x15 - 240

4x6 curl, 45#
4x20 hollow rock
4x8 pistol l/r
4x6 db bent row, 65#

B and L, he held her for quite some time, she was pooped after her walk due to the heat

Sun, 9/2

1115, garage

36 minute jog

1 minute front and side planks, stretched

Sat, 9/1

0900,  ISI

jogged to gym 17 minutes or so

metcon
30 rounds
row 30 sec
rest 30 sec

~5600 meters, not fun for the back, jogged home after

Fri, 8/31

0800, ISI

30 rounds
5 wb
3 hspu
1 power clean (10 @ 225, 20 @ 205)

45 minutes

mowed yard in scorching heat