Keswick - Thanksgiving break

alternate DB snatch and Pull downs
got to 60# snatch x ~ 12

handstand and overhead situps

Hatch Squat Protocol Day 2

back
115 x 10
8 x 125
8 x 135
8 x 145

front
5 x 105
5 x 115
5 x 125
5 x 125

3 rounds of:
10 DB snatch 30#
sit ups

1 - 20 sit-ups
2 - 15 Overhead sit-ups (5# each)
3 - 15 Overhead sit-ups (10# each)

Run 400 - max pullups (Nicole)

10 minutes

5 rounds

Then, inverted burpee practice

Cleans and presses

Squat Clean - 135
Power Clean - 135
Push Press - 125
OHS

box jump - ~ 42.5 inches

variety of weights with Rio at HH
5 rep max, 1 r. max

Hatch Squat Protocol Day 1 and KBS/PU

115 x 10
135 x 8
145 x 6
155 x 4

FS:
105 x 5
119 x 5 (3 sets)


3 x
20 pullups and 40# KBS x 15
5:41

Helen

Strom

3 rounds of:
400 meter run (treadmill upstairs)
21 KBS - 50# DB
12 pull ups

1 - 4:07
2 - 4:25
3 - 5:02
13:35 total, which doesn't seem right because I think I did 10:31 in Austin last year...

Back Squat x 5 - Push Press x 5

Squat
155, 165, 170, 170, 170, 175 x 3

in between I did:

Push Press x 5
115, 120, 120, 125, 125

then OHS w/bar x 20

10 Thruster - 10 Pull ups for 20 minutes

bill 50# thrusters
12 rounds plus 7 thrusters


Lara 45# thrusters
10 rounds

15 HP Snatch, 400 M run x 5 rounds

Lara 55# treadmill

Bill 75#
running upstairs to treadmill
23:25

Pullups 1 each minute

12 minutes

then got 13 at 13:08

Fight Gone Bad - row

Warm up:
Pull ups
GHD situps
back extensions
OHS with bar

4 rounds of 1 minute each:
Wall ball 20#
Sumo D/L High Pull - 65#
Box Jump 20"
Push Press - 65#
1 minute rest
repeat x 4

This is a hellacious workout and I didn't even do the rowing! Had to rest in all subsequent rounds during 1 minute, then wrecked my car leaving the gym.

Lynn

5 rounds of bodyweight bench press and max pullups

1 - 135# x 6 - 20 pullups
2 - 135# x 6 - 15 pullups
3 - 145# x 3 - 15 pullups
4 - 85# x 13 - 15 pullups
5 - 135# x 4 - 12 pullups

still having some pain in rt. deltoid
warmed up a lot with db presses and stretching

actual bw is 150

Michael

3 x 1/2 mile run, then 35 GHD situps/35 back extensions

run 1: 3:17
ext 1: 4:30

run 2: 3:21
ext 2: 5:31

run 3: 3:57
ext 3: 4:39

25:18 total

trying not to use my right rotator cuff much so it can heal from dropping OHS a couple of weeks ago

didn't go to gym yesterday (day after election), or previous day (election day)

5 x 5 Squat

45 w/u
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5
155 x 5
Top end was 155

then did high rep with low weight w/elevated toes
3 sets of 15 w/45, 55, 65