Week 10-31-16

Birthday dinner for my daughter Jessica, 10/29/83. 33 years old.

Birthday dinner for my daughter Jessica, 10/29/83. 33 years old.

Celebrated my eldest daughters birthday this weekend, she turned 33 years old! Man, that makes me feel old. Grass-fed steak, greens and mac an cheese. My daughter Mel did a great job on dinner and the cake.

Did Day 1 workout Tuesday at home, got home late from work, dark out and tired. The bar felt heavy missed my first PS at 70k with is about 85% of my max. Moved on to Cleans but just wasn’t feeling it so quit the work out.Its interesting I don’t like to quit workouts, in CrossFit you can push yourself through a workout when your tired. In weightlifting that’s very hard and sometimes doesn’t make sense. day 2 and 3 was good this week. Went to Excel Day 2 and Myles Ahead on Saturday. Things I need to work on; 1. Stay tight in the catch snatch and get full extension, need to work on getting lower as well 2. Catch the bar higher up on shoulders in clean with full grip, elbows up. Need to work on flexibility.

 

Day 1 (reps*sets) Warm-ups: Working weights:
PS&S 2*3

 

40/3*2, 50/2,

60/2, 65/2

70/2 70/2 70/2
C w/o moving feet & PP 2+2*3 50/2+2, 65/2+2 75/2+2 75/2+2 75/2+2
CDL 5*3

 

110/5 125/5 125/5 125/5
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

5k

a.

85

b.

10k

c.

10

a.

92.5

b.

15

 

c.

15

a.

98

 

 

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2,

60/2, 70/2, 75/2, 80/2

85/2 85/2 85/2
BS 5*3

 

60/5, 90/5, 105/5 113/5 118/5 125/5
FS 3*3

 

85/3 93/3 93/3 93/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

30k

 

c.

Bw

 

a.

75k

 

b.

43k

c.

bw

a.

84k

 

b.

52k

 

c.

bw

 

 

Day 3 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2,

60/1+1, 70/1+1, 75/1+1

80/1+1 80/1+1 80/1+1
S w/o moving feet 3*3

 

40/3, 50/3 54/3 54/3 54/3
OHS 3*3

 

40/5, 60/4, 70/3 70/3 70/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

26#

 

c.

Bw

a.

50

b.

26

c.

bw

 

a.

50

 

b.

26

 

c.

bw

 

Terry                                                   Date 10/24

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