Thursday - May 29

Various muscle-ups on regular and fat pullup bars.
 ~ 10-12
 - 7 attempts + 15# weight vest, was over the bar but couldn't find the balance point, so probably wasn't over the bar far enough.


Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)
   (+ 1 pullup on each hold, each minute)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Small Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Medium Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Medium Edge

8th.               10 second hang – Small Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps - completed over a couple hour period between clients
  - Chest to bar pullup x1
  - Dips x2
  - Ab Wheel x2
  - Pistol (r/l) x1

Tuesday - May 27

10 minutes recumbent bike

Hangboard Intermediate level - didn't fully finish, this one always kicks my butt

1st.                15 second hang + 3 pullups – Large Edge

1. 2nd.              2 pullups – Round Slope
   20 second hang – Medium Edge
   3rd.               20 second hang – Small Edge
   15 second 90^o bent arm hang – Pocket
   4th.               30 second hang – Round Sloper
   5th.               20 second hang – Large Edge
   4 pullups – Pocket
   6th.               3 offset pullups each arm – Jug/Small Edge
   (change hands each rep)
   7th.               15 knee raises – Jug
   15 second hang – Medium Edge
   
   

Thursday - May 22

Played on the slackline

Wednesday - May 21

Erg - 500m
 - 1:30.3
 - drag factor #5

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65kg
2 x 85, 95kg
1 x 105kg
3 x 2 @ 110kg

Press
8 x 45, 95#
5 x 125#
2 x 145#
1 x 160#
3 x 2 @ 170#

2" DB Row
10 x 50, 100, 120, 130#

Double KB Clean + Push Press
 - 24kg
 - 35sec. Work / 25sec. Rest x 10 sets
 - 9 reps per set
 - yep, that was HARDER

Toes-to-Bar
3 x 12

Tuesday - May 20

Erg - 500m
 - 1:33.4
 - drag factor #4

Box Jump - step down
5 x 18, 24"
4 x 4 @ 30"

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 10, 15, 20kg

Snatch
2 x 40, 50, 60, 65, 70, 70, 70kg

Safety Bar Squat
8 x 70, 140#
5 x 230#
6 x 2 @ 310# on 3:00 cycle


1-arm Swing @ 28kg
 - 4 minutes, 1-arm switch

Ab Wheel
3 x 20

Sunday - May 18

Hiking - Brandywine Falls/Stafford Trail in Cuyahoga Falls
 - 4.57 miles
 - 25# pack

Friday - May 16

Erg - 500m
 - 1:31.3

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 10, 15, 20kg

Deadlift
5 x 135, 225#
2 x 315#
6 x 2 @ 410# on 3:00 cycle

Fri. Squat
2 x 60, 80, 100kg
6 x 2 @ 109kg on 3:00 cycle

KB Snatch Set
 - 10 minutes @ 16kg
 - 1-arm switch
 - 20 rpm
 - WAYY easier today

Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)
   (+ 1 pullup on each hold, each minute)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Small Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Medium Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Medium Edge

8th.               10 second hang – Small Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Removed Jump Rope, Sprints and Cleans to allow a forefoot bruise to better heal.