Triassic

Traveled down to Triassic, UT today. It's a bouldering spot near Elmo,UT. Elmo is a town of about 12 and is southeast for SLC about 2.5 hours. Went with The wife, and a couple of friends from OOT. Good times, although it's been a long time since I've been on rock and now my hands feel hammered.

Week o' November

Week 2 of the 20 rep squat challenge:
How you do it:
-find your 5 rep max back squat (mine=225)
-subtract 80 lbs from that number (145)
-Each week you perform 20 squats 2 days/week
-week 1: 145lbs
-week 2: 155lbs
etc.....
-week 8: 225lbs


Monday:
Run 30min
1) Back Squat 20reps of 155lbs
2) Heavy Thrusters 5x3 at 155lbs
3) Bench Press 5x3 at 185lbs
4) WOD: 5 rounds for time:
- 8 tire flips
- 10 GHD wallballs 8lbs
- 100m run
- time: 12:05


Tuesday:
1) Shoulder Press 3x5reps at 105 lbs
2) 1xPress/3xPP/5xJerk @ 105/115/125lbs
3) Power Snatch 95lbs 3x6
4) Snatch Balance work
5) 4 rounds for time
- Team 100m 201lb sled push
- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 Squats
time: 29:56
ouch


Wednesday:
1) Front Squat: 5x3 185lbs
2) for time:
- 200m 106lb sled push
- 21-15-9
- Hang Squat Clean 135 lbs
- Ring Dips
- 200m 106lb sled push
time: 18:06
3) Run 15 min with Kuro



Thursday:
- Bike Emigration - time up: 48:00
- AMRAP 15 min with 20lb weight vest
- 30 jumping lunches
- 5 clapping pushups
- 10 KB push presses 53kb
- rounds 6 2/3



Friday:
1) Bench Press 5x3 185lbs
2) Power Snatch 95lbs 3x6 with 20 sec hold at top
3) Decline Press 4x2 205lbs
4) 20 rep squat 155lb
5) 10 rounds for time
- 200m run
- 10 pushups
- 5 ball slams
- 10 kb swings

Friday:
1) run 5 miles
2) 7 rounds for time:95lbs
- 3 Dead lifts
- 5 Power snatches
- 7 OHS


Saturday:
1) Squat Snatch:
- 5/3/3/3/2/1/1/1
- 135/155/165/175f/185/195f/195/205
2) Tabata row
- 826 m
3) 10 rounds for time:
- mini leg blaster
- 10x KB press @53lb
- 20 sit ups

New Dog = No sleep

This is our new dog Swiss. He's a Lab Pointer mix who is a rescuse and is 11 weeks old. He's super cute, but last night developed an impressive cough/hack/gag that keep me up all night.

Thursday:
1) 1xPress/3xPush Press/5xJerk
All without racking the bar.
5 rounds at 95/105/115/125/135

2) Clean and Jerk at 155lb
1 rep every 30s for ten minutes

3) Big 5-55 for time
10.9.8.7.6.5.4.3.2.1
-Piston Press 40lb
-KB Goblet Squat 53lb
-Pull up
-Box Jump 24"
-Deadlift @BW (175)
Time 15:10

4) Efficiency Row
5k, no toe straps, only breathing through nose
No more than 23 strokes per minute
Time: 21:45

Back at it

Wednesday:
Workout 1:
5x3 Bench Press at 185lbs
20 Back Squat at 145lbs
then: WOD Power Clean at 135lbs, KB swing at 70lbs
10xPC, 250m row, 9xKB swing, 250m row,
8xPC, 250m row, 7xKB swing, 250m row,
6xPC, 250m row, 5xKB swing, 250m row,
4xPC, 250m row, 3xKB swing, 250m row,
2xPC, 250m row, 1xKB swing, 250m row
time: 19:06


Workout 2:
5x3 Front Squat: 135, 185, 185, 195, 205
5x1 Dead Lift: 315, 315, 315, 315, 335
10x100m row, 30s rest between rounds