Front Squats - SP/PP/PJ

Front Squat 2x10 4x5

Karsten 45/95 105/110/115/115

Karsten has done nothing but UE so I decided he needed to do squats.

Greg SP 65-75-85-95-105
PP 85-95-105-115-125
PJ 95-105-115-125-135

Candi SP 32-37-42-47-52
PP 37-42-47-52-52
PJ 32-32-32-32-32

Greg had very good form and could have gone a little heavier.

Candi was finally starting to grasp the PJ by the end, but getting her arms and body to move in different directions was a challenge.

Elizabeth

6AM Did Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Karsten (42#) 5:34
Greg (65#) 6:13
Candi (PVC) 6:34

All did Bar Dips.

Baseline

Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Since nobody wanted to Run at 6AM we did baseline

Karsten 5:46
Greg 4:56 (Blue Band)
Candi 10:15 (Black Band/Mod. Push-up)
Linda 15:14 (Black Band/Mod. Push-up)

Reasses and Row

It has been 7 weeks since Karsten started back with his UE and core only training after ACL surgery. He was fully released from the doctor yesterday, so we remeasured the baseline that he started with 7 weeks ago.

Row 500M (2:11.0) 1:52.6 :18.4 improvement
Shld Press 1 RM (100#) 115# 15# improvement
Max Pull-ups (10) 19 9 improvement
2 Min Sit-up (39) 50 11 improvement
2 Min Push-up (33) 37 4 improvement
Row 2Km (9:49.7) 8:58.2 :51.5 improvement

Some very marked improvements, especially in the rowing department. Some of the improvement is due to the fact that he can now drive off both legs, but I believe more of the improvement is due to the fact we did quite a significant amount of rowing, especially in place of running in signature workouts. His improvement in Shoulder Press and Push-up numbers were a little disappointing. With the push-ups there was a little mis-communication during the push-up testing and he started to quit early and did not pace himself and he chose not to take very much of a rest after the sit-ups so he should have been able to get 5-8 more. In regards to the Shoulder Press improvement, I was a little disappointed, but looking back we did not do as much high weight work as I originally planned so the more I think about it the happier I am with it. If doing it over I would have done at least 1 more heavy pressing day probably 2, but that will have to be determined with more analysis of what we did. Pull-up and Sit-up improvement were probably most in line with what I was aiming for, with the improvement coming from a combination of focused training and improved form.


Candi 2K 11:31.0

This is the farthest she has rowed in one bout.

Nicole and Power Moves

"Nicole"
Row 500M
Max Rep Pull-ups
AMRAP 20 Min

Karsten 12/9/7/6/5/6

Complete as many rounds as possible 20 minutes of:
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps

Greg (65#) 9 Rounds
Candi (PVC 12 Min)5 Rounds

Row and Cindy

Row 500M x4 with 2 Min rest between

Karsten 1:51.5/1:56.8/1:56.8/1:57.0

"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
AMRAP 15 Min

Candy 5 + 7 Push-ups

30 Rep Chipper

Row 500M
Pull-up x30
Push-up x30
Sit-up x30
Back Ext x30
KB Swing x30
MedBall Throw x30
Dips x30

Karsten 15:54(20#KB and Ball)
Candi 7:20 (250M, x12Reps, 10#KB, 12#MB)
Linda 9:16 (250M, x12Reps, 10#KB, 12#MB)

SP-Back Ext/Deadlift

7 rounds for time
21 shoulder press
21 back extensions

Karsten 22:12 with 45#(Some PP at end)

Deadlift 3-3-3-3-3
Greg 185-205-225-245-255
Linda 72-77-82-87-92
Candi 72-77-82-87-92


Greg's first time finding his max deadlift, and so we did lots of warm-up sets prior to the written sets and so I expect these numbers to rise quickly. This was also the first time lifting this heavy for Candi and Linda.

Helen and Mr. Joshua

3 Rounds
Row 500M
21 KBSwings
12 Pull-ups

Karsten 16:05

Mr. Joshua

Greg (155#DL, AbMat) 21:50
Candi (3rds, 42#DL, AbMat) 10:50
Linda (3rds, 42#DL, AbMat) 13:05

SLDL/Pull-ups and Ryan

21-15-9
SLDL 65#
Pull-ups

Karsten 13:20

3 Rounds
5 Squat MU
15 Burpees

Candi 16:59
Linda 1 Round + 5 MU

Push-up/Sit-up on the minute

1 Push-up 1st Min, 2 Sit-ups 2nd Min, 3 Push-ups 3rd Min, 4 Sit-ups 4th Min, etc...

Karsten 18+11
Candi 13+11
Greg 18+13

AMRAP and Deadlifting

AMRAP 20 Min

Row 250M
Push-up x15
Pull-up x8

Karsten 5 Rounds + 250M

Deadlift 10-8-6-4-2-1

Greg 95-115-135-155-165-185
Candi 42-52-62-72-82-92

Candi improved to 92# as the most she has lifted here, but not quite her Max. Greg did well with his form, and we did not reach his max either, but this was the first time he has done much deadlifting so form work was more important.

Sit-ups/Medball and Nate

5 Rounds
Sit-ups x21
12# Med Ball Throws x15

Karsten 9:Something, sorry I forgot to write it down.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (Subbed 2 Pull-ups/2 Dips)
4 Handstand Push-ups (Regular Push-ups)
8 2-Pood Kettlebell swings

Post rounds completed


Greg 10 Rounds + 4 Swings (Blue Band and 1 Pood)
Candi 7 Rounds + 4 Push-ups (Black Band and 10#)

Both did a great Job, Greg really pushed to try to get that last round finished.