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We would like to see a show of hands who are : Swingers Discussion 1718501011
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TOPIC: We would like to see a show of hands who are
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Strength: 3 position squat cleans w/ a push jerk at the end of each set. Planned 7 sets. Power squat clean from the floor, hang squat clean, standing squat clean (highest position, most difficult). Started at 65 lb but felt smooth so did an 8th round at 100 lb.

Metcon:

Tabata Goblet Squat (W/ Heartbeat), 35 lbs Tabata Kettlebell Swing (1 arm, alt R/L), 35 lbs Tabata Racked Kb Lunge (alt R/L), 35 lbs Tabata Kettlebell Push Press (One Arm alt R/L), 35 lbs Total Reps: 264 This was heavy, especially resting on top of my boney shoulder.

Las Vegas NV
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5 x 4 Push Press at 75% 1RM (120) = 90 lbs

21-15-9 reps supine ring rows (my limiting movement, limited stamina) box jump overs 24"(first WOD with 24" box in almost a year, since my hip started hurting) hollow rockers (easiest part) 7:56

stretching and handstand work, yoga sun salutations afterwards.

mrs svc

Las Vegas NV
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Warmup: 3 rds of Cindy (5 pullups, 10 pushups, 15 airsquats).

3 x max reps pullups: 19/13/11 5 x 5 squat snatch at 65% 1RM (90 lb) = 60 lb

MetCon As many rounds as possible (AMRAP) in 12 min: 5 deadlifts 5 hand squat cleans 5 push jerks at 95 lb (Rx weight for the hero WOD "DT") 6 rounds + 5 deadlifts. The cleans were the hardest part - felt very weak this morning (probably because I ate so much crap last night).

mrs svc

Las Vegas NV
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IB20 - can't wait to see your 9m picture. Enjoy your rejuvination time.

Games Prep. Jog 400m warm up, then another 400m to metronome (so there we are, all 18 of us, jogging in tempo, lol)

C&J Complex 90% 1RM = 105 lb (every 45 sec 1 power clean, 1 hang squat clean, 1 jerk) X 8

7 min to find 1 RM front squat = 145 lb (failed 155 lb, no time for 150 lb). Then 2 rep front squat at 70% (105 lb) every 30 sec for 7 min.

Finally, 50 KB swings (44 lb), 50 chest-2-bar pullups (used blue band), 50 double unders. 9:06

Thursday = rest day

Las Vegas NV
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SVC - I kneel in your general direction!

Head Cold and sounding like "Froggy" from the lil' rascals tonight!

Warm up: 50 Double unders (150 Single unders for me) 50 Walking Lunges 30 Ring Rows 20 Overhead Squats (w/PVC) 10 Shoulder Rolls

Front Squats - 3/3/3/3 then 20x back squat 175/195/205 F 175 20x - F5 (left knee really acting up!)

As Many Reps as Possible 12:00 Minutes: 9 Power Cleans 95# 9 Pull-ups (one red band - still hurtin' from Monday) 3 rounds plus 9 power cleans and 7 pull-ups!

3 rounds 5x GHD sit-ups - getting below parallel now!

Taking next 5 days off for trip to SC...My cold should be gone and knee better rested. Next week is picture day on Friday! 9 Months!

Jacksonville FL
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Tuesday was sort of a rest day.

Went in after work and did a personal challenge: 500 Double Unders. 15:36

Then "yoga". Stretching, worked on handstand positioning, balance. Then 7 sun salutations.

This morning. 5 x 5 Push Press @ 65% 1RM. So I did 77.5 lbs. Then 4 rds: KB snatch & OH squat 16 kg - 8 on each arm, 24 abmat sitsup, run 400m. 20:46. Really need to work on my KB technique (tonight's homework at "games prep").

Las Vegas NV
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OK, dragged my recovering fat dood prick ass to the box...glad I did!

Warm Up: 2 rounds 10 Overhead Squats w/PVC 10 Sit-ups (I did 20, can't have too many sit-ups) 10 KB swings (1.5 pd) 1:00 Couch Stretch each side - a harbinger for things to come!

Deadlift 3/3/3/3 20x1 - 275/295/315/325!! (YES 10# PR on 3x!) Skipped the 20x

WOD 3 rounds for time! 500M Row 21 Box jumps (24" - I did step ups, keeping the knee in mind!) 21 Wall Balls 20# 16:17 - kept all my rows under 2:00!

Ankle is just fine, now if I could get my knee to agree with most of the wods!

Christmas Wish at Box - get off the one red band by year end! Likely will happen, backup wish - 350# 1RM deadlift!

Jacksonville FL
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SVC - you are a beast! And I mean that in the best way possible, all 5'3" of you!

Jacksonville FL
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Saturday - easy 5K Santa Run Sunday - hard 1/2 Marathon 2:08 (PR) Monday - find 1RM Deadlift ?105 x 5, 135 x 5, 145 x 5, 165 x 3, 185 x 3, 205 x 1, 215 x 1, 225 x 1 (5 lb PR, might have gone heavier, but didn't want to press my luck).

MetCon ?30-20-10 reps, for time of: Double Under Two Hand Dumbbell Bent Over Row, 25 lbs Dumbbell Lunge, 25 lbs 6:57

Las Vegas NV
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Sick...who's sick? OK, so Saturday ended up being a rest day cuz of a nasty code! Still feeling like I'm tapered, but went to box anyway!

Warm Up 25 Overhead squats w/PVC 20 Should Rolls w/PVC 15 Push ups - Full 10 KB swings (1.5Pd) 5 tuck Jumps 1:00 max single unders 110

Strength - Thrusters (last done on 8/27) 3/2/1/1/1 115/125/135/145/165 30# PR!)

WOD - for time - 30 Muscles ups (yeah, right) Scaled 60 Pull ups (red band, only one!) 60 Ring Dips (1.5 red bands) 17.45 - ugh (red band is killing my time, but feeling good doing them with only 1 red band - no bands by year end is goal!!

To bed early tonight, still code in my node, but feeling it going away!

Jacksonville FL
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TOPIC: We would like to see a show of hands who are