When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Wednesday, November 7, 2012

Love Deload

"Great achievement is usually born of great sacrifice, and is never the result of selfishness."~Napoleon Hill  

Monday
100 Box squats
45# bar

Felt those. Broke them into 4 sets of 25 with 20 KB swings in between to shake it out.

Tuesday
Deficit Deadlift 3 x10
Used 65# on a 45# plate

Warm up was super fun.

1/2 mile Airdyne

3 RNDs
1 Rope climb
10 each side Figure 8
3 - 5 Skin the cat
Monkeybar traverse 1 way
10 Ring dips

Then...
10 each side walking KB Snatch
5-10 Bfly pull up

Wednesday
45 min hike

KB Warm up
5RNDs
10 KB swing
1 TGU each side

Skill
Dbl Swings 10
Run 100 M

Work
5 RNDs
50M Farmer Walk
5 Dbl Swings
50M Racked Carry
5 Dbl Squats
50M OH Carry

3 x 10 Metatatic Crunch
3 x 10 Cat Vomit

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