Power Gym

Practice cancelled.

10 overhead squats 45lb

6 clean and jerk, 111lb

6 snatch 111lb

6 snatch 89lb

6 snatch 111lb

3x6 deadlift 199lb

10 L-hang pullups

10 kipping pullups

5 knee-tuck pullups, 5 knee-tuck chinups

20 incline situps at 25lb

10 DB curls at 15lb

10 DB curls at 20lb

Incline twists to each side, arms extended 10lb

A bit of this, a bit of that

Almost went swimming, too, but didn't.

5 rounds of 5 reps each, at 44, 55, 66, 55, 44lb:

Pushups, thrusters, push press, overhead squat, shoulder press

(pushups with a bumper plate, all other exercises with a barbell)

25 incline situp-presses with 25lb plate

15 minutes throwing

90 minutes climbing

15 minutes throwing

5k in 26:11 (13:19, 12:52)

--ran with Dan Johnson, and Frenchy for the first lap. Took it easy because Dan is coming back from injury, but even then I had a bad stitch for the entire second half, and felt like I had to throw up for most of the time I was running. Did throw up a little bit in my mouth beforehand. No idea why.

First Day Back

15 pushups at +45lb
5 muscle-ups
5 (deadlift to clean to front squat to push press) at 89lb5 (deadlift to clean to front squat to push press) at 111lb
3x5 dead hang knee-tuck pullups at +10kb
15 knees-to-elbows
5 single-DB overhead pistol squats per leg, 10lb15 pushups at +45lb
10 incline bench press at 95lb

8 squats 133lb

2x6 squat progression 177lb
2 hours climbing

30 minutes

just enough time to get in a quick lift.

15 pushups at +45lb

15 knees-to-elbows

12 pushups at +45lb

12 knees-to-elbows

Incline bench press: 15 at 45, 15 at 65lb

15 incline situp and press with 15lb DBs

10 DB lateral shoulder raises at 10lb

10 DB front shoulder raises at 10lb

15 pushups, left foot over right

15 pushups, right foot over left

10 knees-to-elbows

Lift, Practice

5 DB lunge and press at 20lb

Hang cleans: 10 at 95, 8 at 115lb

5 DB backwards lunge and press at 20lb

6 cleans at 135lb

5 DB lunge and press at 20lb

8 pullups at +10lb

Seated rows: 8 at 105, 10 at 90, 10 at 75lb

DB curls: 5 at 30, 6 at 25, 7 at 20, 8 at 15, 10 at 10lb

Practice.