3 miles with Scouty girl in the rain/sleet/snow/rain/sleet..all within 40 minutes
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!

Clean and Jerk
3-3-3-3-3
110 lbs

The squirrel hunter and I after a good chase.

Today I cranked out 6 250 meter hill sprints at Waveny Park. It loops around back to the start, and is about 400 meters around.

I walked Scout through town with my mom and looked at all of the incredible Christmas lights lining the streets, and the inspiring window displays in the stores.

I went back to the gym and cranked out some back squats and standing presses:

BS

50 kg x5

70 x 5

71 x 5

72 x 5

73 x 5

74 x 5

75 x 3

75 x 3

PR!

SP

20 kg x7

30 x 5

35 x 5

36 x 3

37 x 3

38 x 3

ONE of my goals by my birthday ( Jan 23rd) is to be able to do a muscle up.
I practice every chance I get. As soon as my chest stops screaming from soarness and the bruises on my triceps subside, I am right back on the rings. The practice doesnt last long, because it burns me out so quickly! The movement really sucks the life out of your upper body.
I did 2 sets of 5 jumping muscle ups. It is getting easier to dig myself out of the deep dip.
I will work on sternum to bar pull ups tomorrow.

warm up
2 sets of each
5 jumping muscle ups
5 stone deadlifts to shoulder ( 80 lbs)

Deadlift
50 kg x 5
80 x 5
85 x 5
89 x3
89 x 3
89 x3
90 x 3

PR!!!!!!!!!!!!!!!!!!!!!!!!!!! I have never lifted over 190 lbs before..and I did 199 three times in a row!

Worked all day today. lots of tire flipping, pull ups, and KB swings for demos and set up. Walked Scout 4 miles.
Warm up:
walked on my hands for 5 minutes
"Filthy Fifty"
As Rx'd for MEN ( except wall ball..dod 16, not 20)
50 reps of each:
Box Jumps
Jumping Pull ups
KB swings ( 1 pood)
walking lunges
knees to elbows
Push Press ( 45 lbs)
Back extension
wall ball ( 16 lbs)
burpees
double unders
22:12

Friday
STILL sick. I managed to take a nap at 4, and I felt well enough to crank out a good workout after my last client at 7.
4 rounds
as fast as possible
40kg (88 lbs)
15 deadlifts
12 hang cleans
9 front squats
6 push jerks
12:12!!
PR by 8 minutes!


Thursday
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
19:12
My shoulders were screaming from Freddys Revenge, my lats were tired from the weighted pull ups, and my les were shot from the squats...and I was sick. But I PRd!

3 miles in the rain with Scout..She is a tough little girl, but will do everything she can to avoid the puddles.

still sick

4 miles walk/run with scout..I think she was feeling sick too. I was up at 2 am! and I had her up with me..poor little girl!

ring dips
4 sets of 5

later
on the treadmill:
800 meters @6:45 mile pace
8x 30 seconds at 5:00 min mile pace ( 12..the highest it would go).

even later
squat
70x5
72x5
73x5
73x5
73x5
73x3
73x3

weighted pull up
5 kg on belt
5x4 reps

5 x 79 pound stone pick up
15 second L sit on parralettes
x 3

feel sick today... :(
4 miles with Scout

ring work -dip to push part of muscle up

100 double unders
Freddy's revenge:
5 Overhead Presses ( 93 lbs)
10 burpess
5 rounds

9:15

my shoulder was still bothering me a little bit...it feels weak!

I need to get stronger. I was not happy with that.

ladder work