Monday Jan 31 DL, Run

Warm up work on core --

21,18,15,12 reps
185#DL
run 1/4 mi

22:01

Sunday Jan 30 Climb ER

With Ken, Tim
Mystery and Imagination
Orange Peel
Clockwork Orange (fail)
? 5.8 face
Bahama Mama

Saturday Jan 30 Squat, Press, Clean

Squat x5 165, 185, 185, 190
Press 75, 95 (4,5,5)
Clean all x3, 45,45,75,75,95,95,95,100

Wed Jan 26 Squat, DL, Box, Situp

Squat x5 165, 185, 185, 185, 165
21, 15, 9 for time
135 lb DL
Box Jump
Situp
9:42

Monday Jan 24 Squat Run 1/2 mile

3 rounds squat, situp, pushup, dip, pullup (elbow sore)
Squat x5 45,95,135,165,185,185,185
regressing, not great form, more squatting needed

Run 1/2 mile x3 with 2 minute rest
Total time 18:42

Tues Jan 18 Walk, Cindy

Monday: Reimers climbing
Tues: 3 mile neighborhood walk with I
AMRAP 20 minutes
5 pull (blue assist)
10 pushup
15 squat

9 rounds 19:46

Not as good as last time -- diet issues perhaps.

Wed Jan 12 Squat, Press climb

Squat all x5 45,95,135,165,185,185,185
Press all x5 45,75,100,100,100

Squat form pretty good, slight left knee roll
backward lean on last reps of press sets

Climb at Main event

Tuesday Jan 11 Cals, run

3 rounds, 15 reps, push-ups, sit-ups, squats
Run 2 miles

Monday Jan 10 Wall climbs, toes-to-bar, box jump

Five rounds for time of:
5 Wall climbs
5 Toes to bar, 5 knees up
20 Box jumps, 20” box


24:17


after first round sub 10 HSPU progression for wall climb

Sunday Jan 9 Stairmaster

Stairmaster 45 4.0

Sat Jan 8 walk, bike "Rankel"

Walk at McKinney
Bike 5 errands

"Rankel"
Complete as many rounds as possible in 20 minutes of:
165 pound Deadlift, 6 reps
7 Burpee pull-ups
10 45# db swings 
Run -- short block and back


4 rounds plus 6 DL plus 4 burpee pull ups

Thurs Jan 6 "Fran"

Pushup, situp warmup

"Fran"

21-15-9 reps

75# Thruster

Pull up (blue band assist)

13:30

All thruster rounds broken, wind issue

All pullups broken, grip and strength issues

Well, at least there is plenty of room for improvement :)

Goal to do these unassisted before EOY

Wed Jan 5 Stairmaster, Front/Back Squat, Press

30 minute stairmaster 2.9
Press x5 45, 45, 75, 95, 95, 95
Front Squat x3 95, 95, 125, 135, 145, 150
Back Squat x10 150
Pullups unassisted 3,3,2

Monday January 3 Run, OHS, Pull Up

3 Rounds for Time
Run 1/4 mile
15 rep 75# OHS
15 Pull Up (blue band assist)

19:20

All OHS unbroken, stress on wrists
All pullups broken

Sun Jan 2 Bike, Squat, Bench

Easy intown ride w/Ken, Shoal Creek/Scenic 18 miles 13 mph
Bench x5 95 125 135 140 140
Squat x5 95 135 165 175 180 180

Saturday Jan 1 "Jack" scaled (ppress, swing, box jump)

Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 DB swings 35#
10 Box jumps, 20 inch box


7 rounds + 10 push press...
box jumps continue to be aerobically challenging to do fast