Warmup:

Rowing 250m x 4 with 30 second rest intervals between

Workout:

I had something exotic planned as a timed workout, but it was kinda late by the time I got around to doing it.  I opted for simplicity.

Deadlifts 145lbs (21,15,9) with 30 second intervals between sets

DL 145# x 21 reps
30 second rest
DL 145# x 15 reps
30 second rest
DL 145# x 9 reps

Not so heavy that I couldn’t go quickly and keep reasonable form, but also nicely anaerobic. 45 Deadlifts did tax my grip strength though.

Warmup:

Row 250m x 4 with 30 second rest
5 GHD Situps with deep stretch
5 GHD Back Extensions with brief pause/hold at the top
10 PVC Push Press
10 PVC Overhead Squats (OHS)
5 Barbell OHS
10 Push Press, Behind the Neck, Snatch Grip with Barbell (PP-BTN-SG)

Workout:
5 Handstand Pushups (assisted)
30 Chinups (Green Band)

Combination (PP-BTN-SG and OHS)
65 x 3; 75 x 3; 85, 95, 115, 125, 135PR, 145PR, 150F, 150PR

20 Chinups (Green Band)

Good night for shoulder and overhead work.  Improved the Overhead Squat personal best by 18# from last month with a 150#PR.

Cycling with the bike mounted on the trainer.

15 minutes, 3.82 miles, 15.2 mph average, 20.7mph max

Warmup:

Row 250m x 4 with 30 second rest intervals

Scott Press (PVC) x 10

Behind the neck Press (PVC),  Snatch Grip x 10

Shoulder Press (PVC) x 10

Workout:

Assisted Handstand Pushups x 5

Assisted Handstand Pushup x 5

Assisted HSPU x 2

Shoulder Press 65# x 21

SP 70# x 15

SP 80# x 9

SP 85# x 5

The workout started off as a timed event, but I ran out of gas on the handstand pushups, so instead gradually increased weight on my shoulder press repetitions.

Workout:

Row 1000m, 4:58
I wanted a heavy workout so decided to evaluate where I was since my last PR efforts.

Front Squat 1RM (135#, 185, 215, 235PR, 255#/116kgPR) (Previous PR 215)

Deadlift 1RM (275#, 325, 345, 377.5#/172kgPR) (Previous PR 370)

Two new PR’s!

FS 255#/116kg
DL 377.5#/172kg

Warmup:

Row 250m x 4 with 30 sec rest interval

Barbell behind the neck presss

GHD Situps

Workout (for time:)

1000m Row (Penny’s split: 4:22; Bob’s split 4:24)
21 GHD Situps
21 GHD Back Extensions
15 GHD Situps
15 GHD Back Extensions
9 GHD Situps
9 GHD Back Extensions

Bob Time: 7:21
Penny Time: 8:58

Warmup:

Row 250m x 4 with 30 sec interval

Barbell Push Jerks x 10

Workout:

10 pullups chest to bar (with green band) x 5 sets
Rest until recovered between sets

Total: 50 Chest to Bar pullups (green band)

Short ride on the bike just to keep my butt on the saddle, but it turned into a speed test instead.

2.39 miles; 10 minutes; 49.9 mph max.

First time I actually stood on the bike while it’s been mounted into the trainer.  Worked well!

Workout:

Hang Power Cleans 3 x 7 (40kg, 45kg, 55kg, 55kg, 60kg, 55kg, 55kg)

My Cleans lacked explosion, so coach transitioned me to Back Squats with a twist… fast, explosive reps.

Back Squats
55kg x 5 (first rep slow, 4 reps explosive) 2 minute rest and repeat sets 3 times
55kg x 6 (first rep slow, 5 reps explosive)

Transitional Deadlifts 55kg x 6 x 4 (just below knee to just above the knee)

I was dead tired at the end… lots of heavy central nervous system load for me…. all that explosive work left me wiped out.

Warmup of air squats with proper back and shin positioning, focusing on the low snatch position that I have difficulty getting into due to low flexibility

shoulder presses with PVC pipe,

Behind the back presses with PVC pipe.

Workout:

Hang Power Snatches 3 x 6 (focus was on leg drive and bar path)

Back Squats with strict upright back positioning and vertical bar path… some of my best squats coach has seen to date.

Transitional Deadlifts from just below the knee to just above the knee to focus on straightline bar path and getting my knees out of the way.

Good Mornings for hamstring tension and strict back positioning.