strength

Deadlift
3 reps at 135, 185, 205, 225, 255, 265, 275 -- PR for 3RM

DB Row
10 each arm @ 80, 90
8 each arm @ 100

DB Shrug
3 x 12 @ 90

endurance--short road run

Three Springs snowpacked roads, 33 minutes easy.

strength

Warmup:
Basic mobility moves
Some get-ups
Some burpees


Barbell Floor Press:
Work up to 3 RM at 195. First time I've tried this exercise. I like it, though it takes time and requires a spotter at the heavier weights.

Misc walking lunges

Weighted Dips
12, 10, 8, 6, 4 @ 25, 35, 45, 55, 65

Pullups
5 x 10 @ bw

endurance--short road run

Run 30 minutes, very slow, from home. Very slick and icy, hard to stay upright at times.

snow shoveling

A lot. Both yesterday and today.

GPP--bodyweight stuff

Xmas Day, snowing hard all day.

50 burpees

Pushups + Air Squats
25, 25, 20, 20, 15, 15, 10, 10, 5, 5 of each

3 x 20 situps

strength

Power Clean
Work up to 175

Deadlift
Work up to 305 -- lifetime PR!

I haven't been above 275 recently, I think, but I got to 285 and it was still feeling pretty easy, so I tossed on another 20 and went for it. Hard, but not as hard as the first time I pulled 300 last summer.

Ended with 2 x 12 burpees + 2 x 10 pullups.

strength

5 Rounds
3x Turkish Getup each arm 10-->30# DBs
6x Burpees

3 Rounds
10 x DB row each arm @ 80
10 x floor press @ 55

3 rounds
5 x man-makers @ 30
5 x weighted pullup @ +45

3 rounds
10 x SLDL @ 155
6 x feet-to-bar
10 x weighted dip @ +25

short road run

Road run 26 minutes from home.

strength

Power clean
Work up to 175

Dead lift
A few reps @ 205, but my toes were cramping up for some reason!

Pullups
1 x 20
1 x 14

Dips
20

Burpees
10

strength

Snowing again.

DB rows:
Work up to 2 x 10 @ 80s

Floor Press:
4-5 sets at 65s

5 x Manmakers @ 20s
Manmaker @ 20s + pullups:
Ladder 1-5

strength

7 x pullup
7 x dip
14 x walking lunge

3 rounds @ bw
3 rounds @ +25 (2 x 25s on lunges)
3 rounds @ +35 (2 x 35s on lunges)

endurance--short road run; GPP

Run 20 minutes, road. Extremely cold and windy; cut it short.

5 x ball slam @ 20
10 x pushup
15 x KB swing @ 53

7 rounds, easy pace.

endurance--short road run

College Rim, on the road, 26 minutes. Cold & windy.

ride

Road ride from work, easy, about 50 minutes.

strength

Warmup:
Mobility
3 x (5 pullup + 10 pushup + 15 air squat)

Power clean:
Work up to 175
mix in SLDLs at same weight as PC

Deadlift:
Work up from 175-->265
3 x 3 @ 225

Weighted Situps:
3 x 8 @ +25

Military Press:
5, 3, 1 @ 95

Push Press:
3 x 5 @ 95

Pullups:
15, 10, 10

strength

Warmup:
2 x (15 pullups + 10 pushups + 15 air squats)
2 x (10 pullups + 10 pushups + 15 air squats)

DB Rows:
10 each arm @ 80, 85
2 x 8 each arm @ 90

3 x 12-15 pushups @ +25

strength

Warmup:
5 x pullup + 10 pushup + 15 air squat, 5 rounds
a few rounds of DL + row + hang clean bar complexes

Flat Bench:
6 x 115, 135
3 x 145

The new gym's bench is horrible and doesn't feel safe, so went to floor press

DBFloor Press:
12 @ 50s
2 x 10 @ 60s
1 x 8 @ 60s

Pullups
2 x 10

Dips
1 x 10
1 x 15

strength

At the new 3 Springs gym -- which is limited in versatility...

Power clean
Work up to 165

Deadlift
Work up to 255

Pullups
Misc @ bw
3 x 5 @ +45

Dips
3 x 10-15

Manmaker-lunges
2 x 6 steps @ 30s

endurance--short road run

42 minutes around 3 Springs area.