Monday Oct 24 Squat DB Snatch/Pullup

Squat x5 95, 125, 130, 135, 135 long way to go 225 goal

15-12-9 for time
30# db snatch right hand
30# db snatch left hand
pullup (green assist to keep up the pace)

9:01

Sun Oct 23 "Bradshaw"

6 RFT
3 30# db press (could have been 35 maybe)
6 165# DL
12 pullups (green band assist)
24 side jumps (barbell barrier)

27:40

incredibly slow. side jumps just kept being broken. no breakfast didn't help

Saturday Oct 22 Squat, Press, Burpees

Squat x5 75, 95, 115, 125, 125 no knee pain this time
Press x2 @60 seconds 75, 80, 85, 85, 90 (f), 85, 85, 85, 80, 80
30 burpees 2:40

Thursday Oct 20 Ride

Lake Pf 28 14.5

Tuesday Oct 18 Mt Bonnell Hill repeats x6

Sunday Oct 16 Squat Clean, DB Swing

5 RFT
7 75# Squat Clean
14 35# db swing
10:57

Squat Cleans broken, aerobically taxing, need to work on thrusters, squat clean, etc.

Sat Oct 15 Ride 36

Ride w ken from Lake Pf
36
16.4 avg
no wind, felt strong.

Fri Oct 14 Diane

21-15-9
Deadlift 165#
HSPU bridged from Box

13:57

Thursday Oct 13 Ride 24

24 from Lake Pf, Chain break fortunately had chain tool on multi-tool and repaired eventually

Wed Oct 12 Ride 44

44 from Lake Pf to east side of 95
14.5

Monday Oct 10 "Carse"

18-15-12-9-6-3 reps

Bear crawl before each round (2x back and forth back yard)
65# Squat clean
straddle jump over bar
145# Deadlift
22" Box jump

57:47

Tuesday October 11 Franish

5 RFT
9 65# Thruster
9 pulls (blue band assist)

12:27

Sunday Oct 9 Cindy

Tried to Squat, front of knee pain
AMRAP 20 minutes
5 pull (blue band assist), 10 push, 15 squat
9+ 10 rounds in 21:07

Saturday Oct 8 Ride 32

Lake Pf, Ken, Fred
WINDY
32 16.0 good strong effort

Monday Oct 3 Pull, HSPU, Lunge

5RFT
3 pull chest to bar assisted
6 modified HSPU
24 20lb db walking lunge
14:50

Sunday Oct 2 Squat, BP

Squat 45, 95, 135,
BP 45, 95, 125, 95
Run 2

Saturday Oct 1 Ride 31

Ride with Ken, Fred from Lake Pf
31 miles
16.5

Friday Sept 30 Squat, Press, Dead

Squat 45, 95, 115, 125, 130
Press 45, 65, 75, 75
Dead 135, 165

Thurs Sept29 Ride

Ride from Lake Pf 33 14.5 Windy agaoin

Summer summary

Fourteeners:
Handies,
San Luis
Democrat, Cameron, Lincoln, Bross
Yale

5RFT 10 push, 10 sit, 10 20#db thruster
June 11:30
July 10:30
July 10:05
Aug 9:25

Nancyish: 5RFT Run 1/4, 15 20 lb db OHS 19:50