Old Dog

Thursday Apr 27 2017


If I did not contact you you did not win the coliseum tickets. We may have a pair available closer to the games depending on how badly Betsy wants to bring our kids:) Tickets go on sale this morning and I highly suggest you get on your computer if you want a chance at the coliseum tix. Regardless if you have your name on the Facebook page you have festival tickets purchased. 
If you feel like taking a ride this weekend Charlie and RaLinda will be lifting Saturday down at Badger CrossFit.
Really nice job Snatching yesterday. It was damn impressive.
Have a great Thursday.
1.) Every 90 seconds for 6 rounds 2 Push Press, add load each round
2.) Old Dog
7 rounds
10 Deadlift 155/105lb
7 Deficit Handstand Push-ups
10 cal AirAssault 
note: men use 45 + 25 lb plates, women use 45lb plates. if you use the airdyne add 5 cal.
*3.) Bench Press 5 x 10 @ 60% 1RM, rest as needed
*4.) 5 rounds
10 Hip Extension
10 Back Extension
10 Wall Squats
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19:00 45's+15's with ab mat
^100 pp
upper body/core workout with personal trainer then 14 min amrap of squat cleans and box step ups (boys are doing what I did yesterday, refuse to redo)
17:50 HSPU to mats
PP to 85#
5 rds +3hspu @20 min cap, 1 mat
Up to 155# push press x2
Took my time and completed RX
PP^ 110#
PP ^ 85#; 20:30 105#, hspu 1 ab mat and 15# plate
18:40 15# plate & ab mat
65-100# push press
18:13 155#/push ups
PP 85-135
6 rds + 7 HSPU
HSPU non-deficit w/thin black mat; PP ^165#
7 rds 7 hspu at cap
Hspu with ab mat. Push press double to 115. One at 145
235 push press 13:21 hspu with ab mat non deficit, Not worth not using an abmat anymore
^245
105#, plate+abmat+grey mat, matched bike times with Holly . PP up to 85#. Posterior shoulder work.
Sub 10 push-ups for HSPU
155/3+5 HSPU
Krystal 2 me 0 Till next time Lowney. Stayed light on pp
17:59 - RX DLs, HSPUs from box
PP up to 85#
19:28? rounds 1-4 one abmat. 5-7 one mat and 15#plate
pp @165 and fail at 185.
24:46 35# + 10# plates with an abmat
5 rds plus 6 hspu at time cap
Hspu with an ab mat. Push press 65-100
19:17 zero deficit HSPU
PP up to 215#
First day back lifting weight overhead. Worked up to 135 push press then went back down.
24:00?? 2ab mat hspu
Up to 100#
17:14 (75# Strict Press vs HSPU)
Up to 135# PP
4 rds + 2 HSPU Rx
Lots of fails but I still beat Grant💪🏻
3 rounds + 5 DHSPU RX... probably should have scared.. lots of no reps lol
Push press up to 100#... EC BP 70#... also did 4 rounds of 500m row, 50 sit-ups and 5 pull ups
16:48 ring rows/strict press 65#/assault bike
pp^95#
19: something last round bike wouldn't count my cals.
^205# pp
PP to 115#; 35# plates w/ an ab mat in between
17:14 strict for 4 rds of deficit then kipping
^ 235# PP
13:24 eccentric deficit pu's sub hspus
^#65 dumbbell push press
13:50 (UB sets of kipping deficit HSPUs!)
Push press - 95 WU, 115 WU, 135 WU, 155 WU, 165, 175, 185, 195, 205, 1@215 failed the second rep. / Bench press - 2x10 @ 185, 3x10 @ 175 / 4 legless rope climbs 1:30 apart / Two-hand horizontal scapula pulls with a green band in each hand - 25 each arm / Two-hand bar hangs @ 1:00 & 1:20
PP 65-105. 26:00 105, hspu w 25# not all complete press out.
18:29 rx , scaled hspu with 1 mat and a #15 plate
# 85 push press
135 hang clean
22:45 (strict w/45 plates)
14:59 RXish
PP ^ 185#
6 rds w/ no deficit hspu
PP^115#
Rx'd DL, scl'd HSPU (Pike on box). DBs PP: 25-30-35×4. 3×{Pull/push/abs/Squat/back/dips
15:24 Rx
PP up to 145#... totally forgot what my final weight was. 145 is a guess
Up to 235#
15:08 w/strict Deficit HSPU
225 push press
Reg hspu. Struggle bus 170# pp