Step ups - 9" box x 5 min - 13" box x 5 min - 17" box x 2 minute max HR of 121 -- 25# vest on
KB Push Press - 2 x 16K x 20
KB Snatch - 12K x 10 x 3 L&R - 60 total
Ab wheel on knees - 50 reps non stop
KB 2 Hand Swing - 24K x 20

Lowest heart rate was 44 - highest was 150 - during the push presses

Easy day - just bringing some carries into the workout - more weight to come later.
One Hand overhead KB Carry - 16K x one lap around house L&R (45 seconds)
45# Bumper Plate bearhug carry - one lap
40# Dumbbell Farmers Walk - one lap
Calf Raises - 25# weight vest by 40 reps
***Euro 2 HP - 60 - 110 - 160 - 210#  ***  Barely made it :)

Step Ups - 25# weight Vest 9" x 5 minute (100 HR) - 13" x 3 minutes (110HR)  and 17" x 2 minutes (120 HR) - Done non stop - low back was tired at the end -  I'm really liking these

 Side Lunges BW x 5 L&R x 2 - off leg stretch killing me
*** Push Press 150# x 1 (hit my chin a little - Ouch)***
*** EZ Bar Curl - 135 - 145# x 1*** - pretty good form
*** Overhead Squat 60K x 1 ***
*** Bent Press - 32K x 1 Right***
DB Curls - 45# x 10 L&R - List # is 50# x 10

Bike Trainer - 20 minutes
My old Warm up - up dog to sit back bird dogs - knee lifts - side leg raises etc
Worked no weight squats trying to figure out what's wrong with my right hip in front - still no idea why it hurts when I lower into the squat - coming up is OK ???

Had to call it early to take Tee to the chiropractor

2-20-18
KB Push Press - 16K x 10 x 2
KB Snatch - 12-16K x 10 L&R
Cambered bar Squats - 115-165x5
Ab wheel on knees - 10
Easy day

2-21-18
Bike Trainer
KB Snatch 12K x 20 L&R
Curls - 55# x 3 - 40# x 5 L&R
2 Hand Swings - 24K x 25

2-22-18
Step Ups to 9" and then 13" box - 25# vest for 5 minutes each
KB Snatch - 16K x 15 - 8K x 25 L&R
*** 32K KB Clean and Press L&R***
***32K Bottoms Up Press L&R ***
***2x16K KB snatch (both in same hand) x one right
*** Standing long jump - 6'10" - 7' 2" -7' 5" *** (7' is list number)
*** COC 2.5 x 1 L&R x 1 TNS***

Bike Trainer - 20 minutes
2 3/8" DB handle lifts at 120# x 5 L&R
Gracie at 146# x 3 L&R
2 3/8" Barbell at 165# x 6
ARC easy side of my wall - 10 minutes

***Sissy Squats - BW x 25 - very hard***
KB Snatch - 12 - 16K x 10 L&R
KB Press - 16K x 10 L&R
*Dragon Flags - list goal is 5 - only got 4*  Failed
Calf Raises - BW x 30 x 2
***Trap Bar DL worked up to List # - 400#***
***55# Scale Weights clean and Jerk 1 right - miss left***

Lungs full of crap - can't breathe well

Bike Trainer - 10 min warmup
Cambered Bar Squats - 115-135-155-175-205# x 5
2 3/8" Barbell DL - 120 -165# Conventional
Curls - 30# DBs x 30 L&R
*** Double Slim Lever 12# hammers (actual 12.5) on mat - no raised pad***
***Nail thru a board (1") ***
***Deadlift 45# York Blob ***
***Dumbbell Curl 60# DB L&R***

Bike Trainer - 20 minutes 97 average HR
KB Cleans - 12 - 16K x 10 L&R max hr of 125
2 3/8" DB Handle at 120# 3 lifts L&R
Gracie DB 2 lifts L&R
Back lever on rings (tucked) to invert and low L Sit s 3 reps (tough)
Ring Support x 5 breaths
Done for the day - Tee and I both seem to have caught some kind of chest bug - lungs feel like they are full of concrete

Bike Trainer - 20 minutes
Side Lunges - BW x 5 L&R x 2 - off leg stretch kinda painful
KB Snatch - 8 - 12k x 15
DB Curls - 55# x 3 -- 50 - 45# x 5 L&R
KB Swings - 16K x 30

Bike Trainer - 10 minute warmup
KB Push Press - 12K x 15 - 16K x 20
KB Snatch - 12-16K x 10 - 24K x 5 L&R
Cambered Bar Squat - 115-135-155-175-195 x 5
Ab Wheel on knees - 25 reps

Bike Trainer - 20 minutes
2 3/8" DB hold - 10/10 + 5 lifts R&L
Side Lunges - 5 - 10 R&L - really stretched the off leg
KB Swings - 2 hands - 16 - 24K x 20
ARC my wall EZ side only 10 minutes

Still fighting a bit of a bug
Bike Trainer - 10 minutes easy warmup
2 3/8" DB Hold 10/10 - 10/10 ???
Cambered Bar Box Squats - 115- 135- 155- 175 x 5
Hanging l Sit Leg Spread - 40
DB Curls - 50-45-40# x 5 L&R
KB Swings - 8 -12K x 10 L&R

Bike Trainer 20 minutes
KB Cleans - 8 - 12 -16K x 10 L&R
KB Swings - 16 - 24K x 20 two handed
Stretching and floor work

Rings - Invert to low L Sit - 7 reps
KB Swings - one hand - 8 & 12K x 10 L&R
2 3/*" DB Hold @ 120# - 15/10 -15/15 - 10/10
Streetching and Floor Work
Rec Center Climbing Tonight

Bike Trainer - 20 minutes
Plie Squats - BW x 10
KB Push Press - 2x12 - 2x16K x 15
Cambered Bar squats - 115 -135-155-175x5
KB Swings 2 hands - 16-24K x 20
DB Curls - 45# x 5 x 3
Stretching and floor Work

Bike Trainer - 20 minutes
Plie Squats - BW x 10 x 2
KB Snatch - 12K x 25 L&R
Swings - one hand 16K x 10 x 2 L&R
2 3/8" DB Hold @ 120# x 20 sec right and 15 left
Ab Wheel on knees - 25
Stretching and floor work

Climbed about 3+ hours yesterday at Rick's - cold inside his big building (30s) but had a great time and a good workout.
Had to go to the dentist today so was gone all morning and now have the lazy's so I'll hit it again tomorrow :)

Didn't really feel like working out today so just did some List items
Plie Squat - BW x 10 x 2
***Chin Ups with 32K - Neutral Grip***
***Reverse Bend a 60D ***
***2 x 55# Scale Weight DL L&R***
***16" Sledge Choke DL***
***Sledge Coin Load at end of 8# Hammer***
***Sledge Finger Walk 16#***
***Rolling Thunder 150# in plates***
***60d bend Double Overhand***
All are items on my List

Bike Trainer - 20 minutes
One arm KB Press - 12K x 20 - 16K x 15 L&R
Two hand Swings - 8k - 12K x 20 L&R

Low back ouchy so took it easy but also will be climbing Sunday and wanted a break on the forearms too.  Still gaining weight - need to think about some things - diet has been pretty good - not sure what's up?

Concept 2 - 500 meters - 2:07 - chest congestion is getting better - not as much "wheezing" today
2 3/8" DB Handle 110# hold x 30 seconds right - 20 left
Single KB C&J - 16K x 15 L&R x 1
Jump Squats (ass to grass) 65# x 8 x 2
Rings - invert to low L Sit - repeat - 5 reps - been a while - hard today
KB Swings - one hand - 24K x 15 L&R x 1