Sat 3/13: CC short bridges 3x40; CC wall pushups 3x45; CC Vertical pulls 3x40.

IC warmup, SB/KB Circuit x2: KB 20kg Winmill L,R; KB 24kg Figure 8 passes x5; SB 70lb C&P Backsquat to Zercer squat; abwheel rollout x5; KB 24kg TGU L,R; SB 50lb reverse lunge 2l,2R; KB Jerk 24kg 5L,5R; SB 50lb shouldering 3l,3R; KB 24C&P L,R.

Sun 3/14: 20kg, 21 sets of 12 1 hand swings at top of minute, 252 total.

Tue 3/16: VWC 24sets of 7/set 16kg. Jacknife squats...

JeffC

Sat 3/6: IC Warmup, KB 20kg One arm Jerks 100, Snatch 50; SB 50lb C&P, Squat x10; CC Short Bridges 3x35; leg raises 3x20

Sun 3/7: IC Warmup, CC Wall Pushup 3x40; CC Vert Pulls 3x40. KB one handed Swing 20kg, 11 at top of minute for 21 minutes, 232 total

Mon 3/8: Z health stretching, etc.

Tue 3/9: CC Jacknife squats 3x25.

Wed: bike to work, 2 hours total, 22 miles roundtrip

Notes: work has been very tough this week and...

JeffC

Sat 2/27: CC Vertical pulls 3x30; CC Wall pushups 3x30; CC Step 1 table leg raises 3x30; put together Ikea furniture for 4 hours.

Sun: 2/28: VWC 15:15 16kg 7/set, 24 sets; CC Jacknife squats 3x15.

Thr 3/4: IC/ETK warmup: CC,KB, SB circuit x3: CC Vertical pulls x35; KB 24kg TGU L,R; CC Wall Pushups x35; SB 50lb rows x10; KG 24kg C&P L,R; CC jacknife squats x20; SB 100lb bearhug goodmorning x3; KB 24kg Jerk 5L,5R; SB 50lb shouldering 2L,2R; SB 50lb overhead reverse...

JeffC

Sat 2/20: Indian Club warmup; CC Wall Pushups 3x25; CC Jacksquats 3x25; CC Vertical Pulls 3x25; KB TGU 20kg 1L,1R x4.

Sun 2/21: KG Swings, 20kg, 10 swing at top of minute for 20 minutes, 200 swings total.

Wed 2/24: CC,KB,SB Circuit CC Ab step1 3x25. Do this circuit twice with minimal rest: KB 24kg C&J 5L, 5R; SB 50lb row x10; KB 20kg Renegade Row 1L,1R; KB 24kg TGU 1L,1R; SB 50lb shouldering 3L,3R; KB 24kg C&P 1L,1R; SB 50lb overhead reverse lunge 2L,2R; SB...

JeffC

Sat 2/13: 2 hours snow removal.

Was very sick and needed to take off the entire week so did nothing.

JeffC