HSPUs, Burpees, GH Sit-ups

Warm-up:

20 Grasshopper Push-ups

Active Stretching

10 x Deadlift, 135lbs

10 x Clean, 135lbs

WoD:

5 rounds of:

5 x HSPUs

10 x Burpees (5th round = Burpee Pull-ups)

15 x GH Sit-ups

5:00 Exercise Bike

Table Tennis

Tuesday Night Table Tennis

It was a good night for me. I actually won a doubles match, 3 games to 1. Still seeking my first singles victory. I'm knocking at the door.

Deadlifts & Double Unders

Warm-up:

10:00 Rowing Machine

Active Stretching

Deadlifts:

3 x 225lbs

3 x 245lbs

3 x 265lbs

3 x 285lbs

3 x 305lbs

3 x 315lbs

100 x Double-unders

10:00 Exercise Bike

50 x Push-ups

Running

I ran for about 40 minutes, stopping ~15 minutes in at the park to check out the creek, and at about ~30 minutes in to bring in the garbage pails before I decided to do a quick lap around the neighborhood behind our house.

Hiking

We went hiking on some beautiful private land in Oneonta. Perhaps unsurprisingly, Jamie has grown quite a bit since I last hauled her around in her backpack, and the fact that there were no trails and lots of overhanging branches made it quite the adventure. We hiked around for about an hour in yet another attempt to find a place to call home. This place was beautiful, with a pretty stream, a small pond, and lots of woodland. If not for the backpack and the threat of buck season, we definitely would've explored more.

L Pull-ups, Cleans, Grasshopper Push-ups

Warm-up:

5:00 Rowing Machine

Active Stretching

21-15-9:

L Pull-ups

95lb Clean

Grasshopper Push-ups

7:00 Exercise Bike

Table Tennis

Tuesday night table tennis was on in full effect tonight. We had 5 guys out tonight, with me still at the low end of the ability scale. I'm closing the gap - in hit-arounds and warm-ups I more than hold my own - but come game time I still get flummoxed by all the spin. It's ridiculously hard to get into any sort of rhythm when no two consecutive shots have the same spin on them.

Seal Training

Swim WoD:

Swim 60m, breast stroke

5 rounds of:

Swim 60m, crawl stroke

20 x push-ups

10 rounds of:

Swim 30m, back stroke

10 x TOs

Swim 60m, side stroke

Swim 60m, elementary back stroke

Clean and Jerk, Sled Pulls, etc

Warm-up:

Run, 2 laps around FCC

Active Stretching

WoD:

30 x Clean & Jerk, 95lbs

50 x Double-unders

5:00 Exercise Bike

10:00 Rowing Machine

Sled Pulls:

5 rounds:

40 yard sled pull, 135lbs

turn

40 yard sled pull, 135lbs

* Set a timer for 2 minutes. Each round starts promptly every 2 minutes. Complete the round and rest for the remaining time.

10:00 Exercise Bike

Table Tennis

Now that the golf season is winding down, table tennis is starting back up. It was just me and Coach Alden last night which meant I got 2 straight hours of work with a pro. We worked up a pretty damn good sweat, practicing mostly ground strokes. We went from forehands to backhands to pushes to alternating strokes to serving with backspin and looping the return stroke. My biggest lesson of the night is that I tend to hit too far out in front on the forehand side and that if I can rotate my feet properly and hit the ball more in line with, or even behind my center line, I have far more control and power.

Chin-ups, Single-leg Squats, Bench Press, Push-ups

Warm-up:

Active Stretching

Chin-up/Squat Set:

10 x Chest-to-bar Dead-hang Chin-ups

10 x Single-leg Squats, alt legs

10 x Chin-over-bar Dead-hang Chin-ups

10 x Single-leg Squats, alt legs

:30 hold L-Sit

10 x Single-leg Squats, alt legs

:30 hold L-Sit

10 x Single-leg Squats, alt legs

:30 hold Tuck

10 x Single-leg Squats, alt legs

Bench Press/Push-ups Set:

6 x Bench Press, 125lbs

10 x 1-leg Push-ups, alt. legs

5 x Bench Press, 145lbs

10 x Push-ups into Side Plank

3 x Bench Press, 165lbs

1 x Bench Press, 185lbs

2 x Bench Press Negative, 185lbs

2 x Bench Press Negative, 205lbs

Muscle-ups

Warm-up:

500m Row

Active Stretching

30 x Muscle-ups

5:00 Exercise Bike