Wednesday, November 28

bike to ratner
192.0 yyyyyyyyyeah that's about rite

15 minutes of agility tiles

3x{
8 semi chinups
8 handle pushups

3x
10 cord pulls @25

a great two-day combo

Tuesday, November 27

bike to Ratner

for CORE!

deadlifts (so right)
5@135
5@185
3x3@225
2/3 @245
0/1 @265

power surging, back melting

3x
10 toes to bar
8 overhead squats @95

3x
10 side raises
10 ball tosses @10

3x{
8 swiss ball pikes
5 russian twists @50

2x
25 situps
plank roll

Saturday, November 24

bike to ratner

189.6

UPPER

4x{
6 push press 115
6 wide grip pull-ups
}

3x{
6 DB bench press @50
8 DB rows @60
}

3x{
10 pullovers @fat45
10 shrugs @65
}

Thursday, November 22

run to the fork and back! <55min

long time, no see, running....also, that dumb rain?

good thanksgiving, though.

Wednesday, November 21

post-SJDM.....

3x
plank roll
25 situps

gotta either do more little workouts, or the same amount of big workouts. this ain't cutting it, though

Thursday, November 15

god my back was hurting from Monday...

3x 10 DB rows @60 straight-up

CLEANS
1x 5@95
2x 5@135
2x 4 @155

3x
8 cord pulls @25
8 semi chinups

3x 10 arms out arms up @15

Monday, November 12

In the morning...

3x{
30 situps
20 pushups
}

gotta work some planks or something in here... for the mismatch alone!

Sunday, November 11

dynamic warmup

5x 100m @1.5 min
4x 200m @3min
3x 400m @4.5min

Friday, November 9

dynamic warmup

10x200m @2.5min

all under 40, average around 37 but 32 on final

Tuesday, November 6

ELECTION DAY!!!

3x{
30 situps
20 pushups
12 leg v legs up
plank roll
}

3x10 side raises

3x{
8 shoulders out&up @15
8 rows @60
}

Monday, November 5

bike to crown

dynamic warmup

1600 m run
3min rest
1200 m run
2min rest
800 m run
1 min rest
400 m run
30s rest
200m run

sigh.... so slow now

then to Ratner

CLEANS
5@115
5@135
1/4@155 (oof)
5@135
5@135

Saturday, November 3

[18,15,12,9,6,3]x
high pulls @95
lateral jumps @24" box

Friday, November 2

[10,9,8,7,6,5,4,3,2,1]x
burpees
toes to bar
pullups

Some actual things I accomplished in October

various bike rides... and maybe one lifting session a week?

~Oct 13...192

3x{6 clean and jerks @95
     10 toes to bar}
3x{8 semi chinups
      8 sumo pulls @95}
3x{10 pullovers @fat45
     10 shrugs @70}
2x{ 30 situps
       plank roll}

~Oct 18...187.6

3x{20 pushups
     30 situps
     10 plank leg raises}
CLEANS
{  2x5 @135
    2x3 @155
    1x3 @165
    1x3 @175}

~Oct 25...188.8
3x{20 pushups
      10 toes to bar}
3x 10 overhead squats @95


~Oct 29...187.4

3x{[6,5,4] front squats @[155,175,195]
      8 semi chinups}
3x{8 side raises
      10 back extensions @35}

3x 8 mower pulls @25

Sooo... October

1,000,000 x nothing

a few scattered workouts..

Vancity OMG

bikes on hikes on bikes

and the grind... sigh