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Deadlifts today, and not much time to do them.

225x3, 245x3, 265x3, 285x3, 295x3. Kept good-ish form (need to review) but the last set was heavy!
*Updated* threw in Daddy-o's plates curls in bewteen sets, 10x 10lbs per arm X4 rounds.

Finishers of 20x 135.

Squeaker

Managed to squeak one in today, in more ways than one.
Scaled the Crossfit WOD from yesterday: 10 rounds of 30Kg front squat* x 15, 5 strict chest to bar pull ups. Time was 18:15. It was exhausting but I was not pushing really hard.

*Round 7 , I am pretty sure, rendered an audible toot o my behalf. Classy.

weak in the knees

ever since boarding at Christmas I can hear my left knee when I go up stairs. I'm sure that's good. Except I can't get it out of my mind when squatting.

squats: 207.5x5, 240x5, 272.5x5. would have like to have done more on that last set but a) i've been tired the last few days (mystery) and b) i got way forward and good morninged the 5th rep.
good mornings: did 1 and it didn't feel right. the end.

rollouts: max incline, 2x3sets.
palloff press: 60x10sx3sets each side.

suitcase walk: this was terrible. my grip didn't last to do what I hoped (this can't be because I worked my grip last Tuesday!). maybe just tired. 60yds each side, 1 minute rest, then just a few yards on each side.

plate curls: 10x8x3sets each side.

fat grip holds: 30x60s, 45s, 30s each side.

Not FBG

Shunned the crossfit WOD and ran instead.

5 K in 22:29. Then 3 sets of 30 walking lunges and 1 minute of push presses @ 30KG (20,15,15).

Not. Giving. Up.

Restarting. Again. At some point, something's gonna stick.

I finally got the squat rack set up in the basement. Not that I need a rack, since I'm not going to be lifting heavy weights for awhile. But space and easy access to the bar helps. Here's my plan:

Twice a week (while Tim's at school and Ruby naps), do one of each of these:

cleans + push-up progressions
thrusters + pull-up progressions

Ideally, three sets of each, starting with just the bar. That's it. Barely twenty minutes, including rests. I'll add a bit if I have time. Maybe throw in a row on the weekend if the kids are being otherwise occupied.

This was Week One, and I did each of the exercises. Today, four sets of cleans, plus a sets of good mornings. And my quad DOMS are nasty.

WOD 2

Front Squat, 7 reps.

Warm up run, bar warm up then 135, 155, 185, 205*PR*, 205, 185, 185.
5 x 135 to really get the action down after.

Fun

5.1.3

bench: 122.5x5, 142.5x5, 162.5x6
bbb bench: 127.5x10, 10, 10, 7, 7.
narrow grip bench: 95x8x3sets. for the tri's. i can still feel that it ain't right after that rotator cuff & tricep tear way back in '10
db row: 75x12x3.

WOD 1

30 HSPU (subbed with feet on the window sill)
40 Pull ups
50 45 lb KB swings
60 sit ups
70 burpees (did 50 then 20 walking lunges because I have an over 50 burpee allergy. I must)

25:19

Warm up was a mile run, 7:24.

5.1.2

clean: 107.5x5, 122.5x5, 145x5
deadlift: 225x5, 255x5, 290x6.

rollouts: 2x3sets
palloff press: 48x15seconds x3

farmer's walk: 50x120yds, 60s break, 50x60yds. had planned to do 120yds in the second set but my grip was not having that.

grip training: 25# db w/ fat gripzzzz. static holds. 1:12/60s rest/1:00/60s rest/1:05

Didn't think I would

deadlifts, 5 x5reps.

800m run, warm up with the bar, 5 x 135 to start.

225, 245, 255, 265, 275.
20 x 135 finishers after a lot of huffing and puffing.

5.1.1

this was a scheduled deload week but I had a week+ off over Christmas so I'll do cycle 4's deload after week 5.1. clear?

press: 95x5, 107.5x5, 122.5x6
chins: 36 in 10 sets. regressed! had been hoping for 44. I blame my love affair with peanut butter M&M's, if you know what I mean.
push press: 145x3x5sets

back stuff -
4 rounds of batwings (25x12s hold), band pullaparts (21 w/ purple band), wall slides (17)

phone curls:
80x8,8,5.

gird your loins

is that ever bad advice? doubt it.

squat: 232.5x4, 262.5x3, 295x3
good mornings: 125x8x3 sets

rollouts: 2x3sets. actually, I think I might have gotten as low as I was supposed to in first set. but not video evidence.
palloff press: 48x10secondsx3. both sides, of course.
suitcase walks: 75lbsx60yds (both sides, of course), 1 minute break, repeat 1 time. 4:04.

help me

Cross fit Filthy 50 today:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed the available 30lb db)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (I could only mange 25. It was a mental thing.)
50 Double unders.

35:19.

4.3.3

bench: 137.5x5, 157.5x3, 175x2. I could have maybe gotten one more out of this but there were actually other people in the gym and I didn't want to alarm them with my patented dump-the-bar-off-my-neck manuevre.

dips: 46 in 10 sets (4 in 9th and 2 in 10th)
db row: 75x10x3sets

back stuff: batwings, band pull aparts, scapular wall slide. (25x12s, 20, 16) x 3 rounds

As Rx'd

1x1x1x1x1x1x1 Split Jerks.

Lotsa warm up then my first real attempt at this Oly lift. Had to do cleans to get the bar to the rack position. Did 85, 95, 105, 115, 115, 105, 105. Focused on form. Pretty easy EXCEPT for bringing the bar down gently to the ground. I would love to be able to dump the bar. Pretty sure I could get 135 overhead.

Finishers: 20x 45 lb press, 20 45 lb bicep curl. Mwwaaa.

4.3.2

this was yesterday:

clean: 120x5, 135x3, 152.5x3
deadlift: 247.5x5, 280x3, 212.5x4

palloff press: 24x10s x3 (both sides)
rollouts: max incline x2x3sets

Ahoy

5K row: 20:55.
4 x 5 Bench press @ 135lbs.
Skipping.

Played a 4 on 4 indoor tourney this past weekend. Hard on the legs.

chest nuts

i was using my pecs to crack walnuts over the holidays.

wednesday (4.2.4) -
squats: 217.5x3, 247.5x3, 280x3
♫ good mornin', good mornin' ♫ : 120x8x3
rollouts: 2x2. takin easy on that one. a) it's hard. b) i could feel it for a week last time. still not getting low enough, imho. oh and these are on the "decline bench" (which I'm using as an incline to make this easier).

I also did some "band pull aparts" (20x3 with the purple one!) and scapular wall slides (12x3).

friday (4.3.1) -
press: 105x5, 120x3, 132.5x3. did the warmups and first two sets with the new FatGripzTM.
push press: tried 145. it was very hard. thought it was maybe from favouring my knee (which is either sore from snow boarding or from trying pistol squats). did presses for reps instead.
press: 85x10, 10, 10, 6, 6
chins: 40 in 10 sets. missed the last two in my last set. this was surprising because it felt good until the very end (like it always does).

then I did some esoteric back stuff.
batwings: 15x10seconds, 17.5x10s, 20x10s
band pullaparts: 20x3
scapular wall slides: 12x3.

Gross Miscalculation

Twenty-six minutes is what I thought...

Six rounds for time of 400m run, 24 squats, 24 push ups, 24 walking lunges; 34:56. Push ups were gating and 30 of them were done from the knees in the last 3 sets. Weird when your 400m sprint is your "rest"...

Two thousand and a baker's dozen

A'ight, back to work. 

Helen, from the crossfit site: 3 rounds for time of 400m run, 21 45 lb db swings, 12 pull ups. Pretty dreadful 19:36, but a good workout.