Jan 22

Use spreadsheet to know the weights for each set.
Back Squat – 4×5
Shoulder Press – 4×5
Dead Lift – 4×5

Super Set
Weighted Hand release pushups – 3×8
Underhand grip pullups – 3×8

Jan 20

Squat – 5×5
Bench – 5×5
Clean – 5×5

DB Shrugs – 3×8
Standing Dumbbell Triceps Extension – 3×8

Due to the Monday Holiday, the program is going to a T-Th-x schedule with Metcon on W. Will figure out what to do for Friday based on how we feel later this week. To stay strict to the program we should do strength on Sat but not all of us will drive to work just to lift. So might short rest and do strength on Friday. Stay tuned…

Jan 16

Use spreadsheet to know the weights for each set.
Back Squat – 4×5, 1×3, 1×8
Bench Press – 4×5, 1×3, 1×8
Power Clean – 4×5, 1×3, 1×8

Super Set:
Good Mornings – 3×8
DB Incline Curl – 3×8

Jan 15 – 10K Relay

Teams of two will alternate 500m row to complete 10k. This isn’t max effort on the row. Try to maintain pace which you can do (within 2-3 sec) for all 10 rounds.

If we have an odd number than the single rower will rest during the other 500m row.

Who is in?

Jan 14

Use spreadsheet to know the weights for each set.
Back Squat – 4×5
Shoulder Press – 4×5
Dead Lift – 4×5

Super Set
Dumb Bell Shoulder Lateral Raises – 3×8
Calf Raises – 3×8

Jan 13

3×10 reps of the following:
Hollow Rocks
Back Extensions w/ 45#
Slashers 25# (both sides = 1 rep)
Flutter Kicks (4 kicks (2x L/R) = 1 rep)
V-ups
Leg Raises

On the Basketball court
Death By 10m Sprints
– 1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on…until you can’t complete the distance for the given minute.
– Record number of minutes completed.
*Must reach down and touch the gym floor on each end of each sprint.

Update on my hip

I had a steroid and contrast dye injection in my hip last week. Dr. Franklin at Sports Med gave me an injection in the hip with a big needle. Then he said worst is over and pulled out an even bigger needle. He used an X-ray to guide it to the right spot. The MRI confirmed a torn labrum in the hip joint due to a “cam” bone spur. He cannot tell how bad the tear is from MRI.

I will try prescription anti-inflammatory and Physical Therapy for the short term. He said pain will eventually subside. But, the damage is there and will never heal. If I aggravate it, it will flare up again. So, I’m leaning toward surgery to remove the bone spur and do what he can for the cartilage. He said he does about 15 of these a month. So, I feel pretty good about that.