cesimpson

Last Friday morning I went to the gym, then the family and I packed up our stuff and headed to Branson for the annual Simpson family gathering. We have family in the Dallas/Fort Worth area; in Augusta, GA; and in St. Louis. Every year we meet somewhere in the United States Southeast. This year it was Branson.

Friday

Warm Up

5x Power Snatch + OHS @ 75#

5x Power Snatch + OHS @ 80#

5x Power Snatch + OHS @ 85#

1x Power Snatch + OHS @ 90#

1x Power Snatch + OHS @ 95#

1x Power Snatch + OHS @ 100#

1x Power Snatch + OHS @ 105#

1x Power Snatch + OHS @ 110#

1x Power Snatch + OHS @ 115#

Deadlift

3x @ 250#

3x @ 285#

15x @ 320#

That’s a Theoretical 1RM of 480# - almost 30# over deadlifts two weeks earlier.

5x Assistance Circuit

5x Toes-to-Fingers

25x 2-hand Swings @ 24kg KB

About 5:40am or so, five high school aged kids came in. One went straight over to the squat rack, loaded 135# on the bar, and started doing power cleans from a low pin and sets of jerks. In otherwords, he was working.

One of the other kids went over to the calf raise machine, sat down, and worked a couple sets of triples. The other three sat at the benches by the dumbbells and just sat there talking. It was amazing. Why would anybody - much less a high school aged boy - wake at 5:00 to go to the gym and not do anything? It makes no sense.

Their buddy at the rack even poked some fun at the calf raise guy, “Are you going to do any real work?” I think if I see the power cleans guy again, I’m going to invite him to work in with us.

Branson

The drive to Branson wasn’t bad. We hit no real traffic, no construction, no accidents. Not bad. Saturday, got up with one of my cousins and did some KB and sprint work.

Saturday Morning

Warm Up @ 24kg KB

20x 2-hand swing

20x (10x ea. arm) 1-hand swing

20x (10x ea. arm) snatch

20x (10x ea. direction) RTW

10x Front-to-Back Figure-8

10x Figure-8 w/ Hold

10x (5x ea. side) Windmill

Sprints

10x 50m Sprint @ 1:00 intervals

Swings @ 24kg KB + Burpee Ladder

Swings: 20, 18, 16…6, 4, 2

Burpees: 10, 9, 8…3, 2, 1

The rest of Saturday was pretty basic, regular family reunion stuff. We just basically hung out together, grilled meat, played washers, drank beer. Nice.

Sunday Morning

Nine of the thirty who showed this year got up early on Sunday morning to golf. I golf once a year - not a lot of practice. The bad news is, I am still horrible at the game. The good news is, I got my money’s worth! Where everyone else only hit the ball 70 or 80 times, I got to hit it 123 times! =)

Monday

Monday was mostly packing the car and coming back home. Again, not much traffic nor bad construction. We made good time.

This Morning’s Workout

This morning I caught up on the Bench Press work originally planned for Monday.

Warm Up

5x Clean & Press @ 110#

5x Clean & Press @ 115#

5x Clean & Press @ 120#

1x Clean & Press @ 125#

1x Clean & Press @ 130#

1x Clean & Press @ 130#

1x Clean & Press @ 140#

1x Clean & Press @ 145#

1x Clean & Press @ 150#

Bench Press

5x @ 170#

3x @ 190#

10x @ 210#

That’s a Theoretical 1RM of 280#. Huge.

5x Assistance Circuit

10x Bench Press @ 145#

5x Chin Ups

I’m just testing the elbow. It’s still a little sore, but I think it’s healing. Maybe another week off will do it well.