Week 11-7-16

Ou back yard facing south.

Our back yard facing south.

Uneventful week. Caught a Gopher. Started back on IIFYM, feeling better already. Add 2 days of conditioning a week. Did 10 sets of 20 sec on 40 off with wall balls, did 100 total. worked on double unders Wednesday.

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

w/2s pause in bottom

40/3*2, 50/2,

57/2, 63/2

68/2 68/2 68/2
C w/o moving feet &

PP& Jerk 2+2*3

50/2+2, 65/2+2 72/2+2 72/2+2 72/2+2
CDL 3*3

 

110/3 125/3 135/3 140/3
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

10k

a.

85

b.

15k

c.

15k

a.

95

 

b.

20k

 

c.

20k

a.

100

 

Stayed at same weights, on snatch and cj, feeling heavy not a lot of energy tonight.

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

 

50/3*2,

60/2, 70/2, 77/2, 82/2

87/2 87/2

missed 2nd jerk

92/2
BS 5*3

 

60/5, 90/5, 110/5 120/5 125/5 130/5
FS 3*3

 

  90/3 90/3 90/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

60k

 

b.

50k

 

c.

5k

 

a.

80k

 

b.

50k

c.

7k (15#)

a.

88k

b.

50k

c.

7k (15#)

 

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

85/1+1 85/1+1 85/1+1
S w/o moving feet 2*3

 

40/3, 50/2 55/2 55/2 55/2
OHS 2*3

w/5s pause at bottom of 1st rep

40/2, 55/2, 65/2 70/2 75/2
a. MP 8*3

b. Reverse Lunges 10*3

c. V-ups 12*3

a.

40

 

b.

25#

 

c.

Bw

a.

50

b.

30#

c.

Bw

 

a.

55

b.

35#

 

c.

Bw

 

 

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

Week 10-24-16

img_1577

Fwankin Beans enjoying the fire on a rainy Sunday.

Finally getting some rain. This week was good only missed one lift. Still working hard on staying locked out in the jerk. Squats felt good, did them at a globo gym. Thats a freakin weird atmosphere, everyone doing half reps staring at themselves in the mirror. Got a Crossover Symmetry system this week for home, looking forward to getting scap jacked.

 

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

 

 

Week 10-17-16

Great week, worked out Wednesday at Excel then went to Tahoe for 2 days. Worked out Saturday and Sunday at home on the ranch. Lifting and trying to keep an eye on Mister.

 

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

 

40/3*2, 50/2, 57/2, 63/2 68/2 68/2 68/2
C w/o moving feet & PP 2+2*3 50/2+2, 65/2+2 73/2+2 73/2+2 73/2+2
CDL 5*3

 

100/5 120/5 120/5 120/5
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.

10k

a.

92k

b.

10k

 

c.

15k

a.

105k

 

 

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

 

50/3*2, 60/2, 70/2, 77/2 83/2 83/2 83/2
BS 5*3

 

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

 

80/3 90/3 90/3 90/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

30k

 

c.

Bw

 

a.

70k

 

b.

40k

 

c.

5k

 

a.

85k

 

b.

50k

 

c.

5k

 

 

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

60/1+1, 67/1+1, 73/1+1

78/1+1 78/1+1 78/1+1
S w/o moving feet 3*3

 

40/3, 47/3 52/3 52/3 52/3
OHS 3*3

 

40/5, 60/4, 68/3 68/3 68/3
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.

50/6.5

 

b.

26#

 

c.

Bw

 

 

Week 10-10-16

Penny Pocket the sun dog weeno.

Penny Pocket the sun dog weeno.

Worked out Tuesday, Thursday at home, then Saturday at Myles Ahead. Great weekend, worked out with Jen then Brunch at the Spinster Sisters with Jen, Greg, Caroline and Gina. Then Gina and I stopped at Sutherland Distillery for some Bourbon tasting on the way home.

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

 

40/3*2, 50/2, 55/2, 60/2 65/2 65/2 65/2
C w/o moving feet & PP 2+2*3 50/2+2, 63/2+2 70/2+2 70/2+2 70/2+2
CDL 5*3

 

100/5 115/5 125/5 135/5
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.

10K

a.

100

b.

15K

c.

15K

a.

80/10

 

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

 

50/3*2, 60/2, 70/2, 75/2 80/2 80/2 80/2
BS 5*3

 

60/5, 90/5, 103/5 110/5 110/5 110/5
FS 3*3

 

80/3 88/3 88/3 88/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

30k

 

c.

BW

 

a.

70k

 

b.

30k

 

c.

BW

a.

85k

 

b.

30k

 

c.

BW

 

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

60/1+1, 65/1+1, 70/1+1

75/1+1 80/1+1 85/1+1
S w/o moving feet 3*3

 

40/3, 50/3 50/3 55/3
OHS 3*3

 

40/5, 55/4, 65/3 70/3 75/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

15#

 

c.

BW

a.

47

b.

20#

 

c.

BW

a.

52

b. 20#

 

c.

BW

 

 

Week 10-3-16

 

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My dog Angus (aka Mister Dittman) testing out the new platform.

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

 

40/3*2, 50/2, 55/2 60/2 60/2 60/2
C w/o moving feet & PP 2+2*3 50/2+2, 60/2+2 65/2+2 70/2+2 75/2+2
CDL 5*3

 

100/5 115/5 120/5 125/5
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.

10k

a.

95

b.

15k

c.

10k

a.

105/5

 

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

 

50/3*2, 60/2, 68/2, 73/2 78/2 78/2 78/2
BS 5*3

 

60/5, 90/5 105/5 105/5 105/5
FS 3*3

 

70/3 85/3 85/3 85/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

20k

 

c.

Bw

 

a.

70k

 

b.

30k

 

c.

BW

a.

15k

 

b.

30k

 

c.

BW

 

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

60/1+1, 65/1+1, 70/1+1

75/1+1 75/1+1 75/1+1
S w/o moving feet 3*3

 

40/3 50/3 53/3missed, 50/3 53/3
OHS 3*3

 

40/5, 55/4, 65/3 65/3 65/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

Bw

 

c.

Bw

a.

45

b.

5k

c.

BW

a.

50

b.

10k

 

c.

BW