Bring 'Em Out

Got a bit of a late start this AM and didn't have much of a plan, so we went with back exercises. For some reason, I had TI's  "Bring 'Em Out" in my head, but I can't say we total brought it out.

Skill/Strength

Iso-Lateral Front Lat Pulldown
K 4 x 10
35/40/45/50 (# ea arm)
C 3 x 10, 1 x  8
70/85/90/95 (# ea arm)

Dual Pulley Lat Pulldown
K 3 x 10
75/90/95#
C 3 x 10
120/135/140#

Dual Pulley Row
K 3 x 10
75/90/90#
C 3 x 10
135/135/120#

WOD

EMOM 2 minutes
3 Bench (65/135#)
3 Hang Power Clean
3 Push Press

This was supposed to be for 10 minutes, but it really was an awkward WOD and our hands were killing us. It was also pretty late and we had to get going in order to get home and shower and be ready for work when we should be. Excuses? Yes. Are we done? No. I didn't feel like we did enough, so hoping we'll come up with a WOD to do after work today. We did take Piggy for a little spin around the complex when we got home, too.

Should be back later with more...

TGIF

Phew, we finally made it to Friday once again. I was feeling pretty weak this morning, at the gym, but we got it done. I will admit I am not being smart about my vitamins, fish oil, or protein. Gotta get back on that; it might help!! More house hunting tonight after work, so glad we went this AM.


Warm Up

Dynamic stretches
250 m row
Tramp ball throw

Skill/Strength

Bench
K 10/10/5/2/3
45/65/75/80/75#

C 10/5/10/5
140/230/140/210#

2 laps

WOD

"It's Friday"
(65/140#)
10 power cleans
2 laps
10 push press
2 laps
10 front squats
2 laps
10 thrusters
2 laps
K 13:05
C 14:39

K "Quick Capper"
15-9-3
Bent over KB Row (20# ea arm)
4 ct mountain climbers
Russian twists
3:06

:30 plank

31 Flavors and Then Some

Sweat Out Another Year (and Raise Your Glass of Beer in Cheer!)

WARM UP
Dynamic stretches
Push ups
Banded Pull ups

SKILL/STRENGTH
Bench 7-5-5-3-1+
K 50-55-60-65-75-80-85-90
C 215-220-225-225-230
Power Cleans
3-5-5-5
K 65#
5-5-5
C 135#

WOD: thirtyone.oh
3.1 Rounds RFT
7 supermans
8 4ct flutter kicks
16 kb swings (American) 30/40#
310 m row
(.1 was superman again)
K 8:56, C 9:11

FINISHER
31 burpees
K 2:30, C 3:30

Then we each went to our respective steam rooms to sweat even more. I felt like it was an opportune time to sweat out my last year and start anew. A rebirth, if you will.

THIRTY ONE HERE I COME!!

Even Google knows...