Oops.

I missed Friday. Like you didn't know that. I was talking to a friend at the gym this morning. He is somewhere around 65 years old. There were some young upstarts dead lifting 405 the other day and he knew them so he watched and right toward the end he went in for a set. Got the weight up 5 times. "Had to show those boys that the old guy still has juice." He said. I was impressed.
Friday's Work Out:
Rode my bike to the gym.
Stair thing 3 minutes at level 6
DROM
Wide stance box squats to a 20" box. 3 x 5 with 45, 55, 65
Bottom to bottom squats 3 x 5 with 45, 50, 55
Bent row 3x5 with 45, 55, 65
Reverse Hyper 3 x 7
Dip speed day 10 x 3 on 1 minute with 110 lbs. of assistance
Row 4 x 500 with 2 minutes rest 100 easy, 100 hard
1:55.1, 1:55.9, 2:00.5, 2:17.5
Kept all the hard sprints at below 1:30 but fell apart on the slow part toward the end.

Saturday's Work Out
rode bike to gym
Stair thing 3 minutes at level 6 (this machine must have a name, maybe Lou)
DROM
Burgener Warm Up Clean version I am still looking for a video of the clean version
Clean and Jerk 8 x 1 with the bar.
Row 2500 meters 10:42.9 average stroke rate 25, average pace 2:08.6

The squats on Friday are just practice I need work coming out of the bottom and as soon as I get some bands I am going to start with speed work. Next week I will post a video link about that.