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Posts by secondary

Heavy day today.  Took Friday and Saturday off from snowboarding.  Knees are cashed.   Rowed 1500 m to warm up.    Russian Swings 3x10 ( 62,70) High Pulls R+L 3x5 (70) Dbl Squats 3x5 (62s, knees hurt too much to go hvy) bottoms up Clean R+L 3x5  (still stuck at 53 for top lb) Strict Press R+L (53, L and 62 R) Snatches R+L 3x5 (62,70) 1/2 TGD R+L (snatch up to overhead, then go down until hand touches ground, back up) 53s Max time Static hang  ...
Not to sidetrack, but I love the Minimus!   Forgot to write this yesterday,   One arm rows 3x10 (44,53lbs) Farmers lunges 3x12 (53s) Side Planks R+L 3x1 min    Met Con   Tabata (:20) 6 intervals for each movement   Pull ups BW squats American Swings (62) Burpees Dbl Snatches (35's)   Was going to skip because we have been getting nailed with blizzard after blizzard.  After work been snowboarding pretty much every day.  Was super...
Double Dead lifts 1 leg R+L 3x8 (26s, 35s) Kettle Bell push ups 3x12 Pull ups 3x10   Then for time...sets of 21, 15, 9    1/4 Turkish Get ups R+L (44lb) Dead lifts (70lb) swing catchs + Goblet Thrusters (70)   13:33 was my time. 
Fri - Strength day   5 min warm up of  as many rounds as possible sets of 5 , R then L swings cleans squats high pulls snatches    44lb kb   Then  High Pulls 3x10 (62,70lbs) Dbl DL 4x6 (70's) Snatches R+L 4x6 (62,70) Dbl Clean and Push Press 4x6 (44,53) Pistols R+L 4x6 (getting better at these) Pull ups 4x8   Snow everyday for the next 5 days!!  Workouts in jeopardy! Unless we call snowboarding working out!
Nice!
10 minutes of strength first   3 sets of 8 strict pull ups 3x5 squats right and left (bump up weight each time 53, 62 70) 3x50 Russian twist ( started with a 35, dropped to 26 for final two sets)   Then for time.... 20 on the R, then 20 on the left of  High Pulls Lunges 1 Turkish Get Down    then 15 on the R, 15 on the left of  HPulls Lunges 1 Turkish Get down   Repeat with 10 R+L   62 was RX, I did first 20 with that, then dropped to...
10 minutes of strength first, bump up in weight each round till failure  Strict Press R+L 4x3  Dbl Russian swings 4x10 Dbl Straight arms sit ups 4x 10    Then...   1 min stations w :15sec of rest between each station.  3 rounds with 2 min of rest between rounds.    American Swings (53lb kb) DBL Cleans (44lbs kb) Push ups Med Ball Slams (15lb ball) Sumo Dead lift High PUlls Goblet squats    All with 53 lb Kettle bell except the dbl cleans....
Erik, Qudoba burrito and a run afterwards is nothing to sneeze at! I am impressed. I can't even eat an apple before workout or I get sick.   Strength for 10 minutes of: Strict pull up 3x10 (90 sec rest) Pistols R+L 3x5 Side Planks 3x1 min R+L   Metcon for time 30 snatches R+L 30 Lunges R+L 30 Bent Over Rows R+L 30 Swing Catch & Squat 30 Pull over sit ups 53 lbs for everything but the sit ups, 35 for those. 16:11 was my time on that.
Back home to the snowy north, didn't miss any days in AZ, just forgot to post a few.    Strength   Bottoms up press 4x3 ( 35lb kb, couldn't get the 44's under control) DLB Stiff Legged DL 4x8 ( 35s twice, 44s twice) Knees to Elbows 4x12   Then.. 5 Min Long Cycle Dbl Clean & Push Press/jerk    44lb kbs   Then...   8 min as many rounds as possible    8 Sumo Dead lift High Pulls 6 Burpees 4 Goblet Squats   70lbs kb   Lot's of...
After warming up, 3 set of 15 of kipping pullups chest to bar and 3 set of Farmers lunges with 44s and 53s   Then 2 rounds for time of    20 dbl russian swings 20 dbl squats 20 dbl high pulls 20 dbl squats (again) 20 renegade rows 40 sit ups   I used 40 lb kbells   15:15 was my time.  Feel worked....
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