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

Wednesday, October 30, 2013

3 Rs

Insist on yourself; never imitate ...
Every great man is unique.
~ Ralph Waldo Emerson


Warm up
EKG L1

Skill
100M Handstand walk
10 DUs every miss. ugh lots of DUs

KB Complex
Strength - done with DBL KB @8kg
1 clean, 1 press, 1 front squat, 1 renegade row
1 clean, 2 press, 1 front squat, 1 renegade row
 ... 3 press, 4 press, 5 press, 4, 3, 2, 1

5 RNDs
20 KB swings
10 Ring swings

10 min clock
5 minutes AMRAP
10 DL @ 145#
10 HSPU - crap, need to be working on these, back to mat

5 minutes AMRAP
10 Power cleans @95#
10 warrior mode push ups - gotta keep working on these. fun!

Meditation
I AM a vehicle for the Divine image of God to manifest.

Read Me
The Three Rs - Reset, Reinforce, Reload
Listen to the audio. Don't ask, if you care about mobility, just do it!
Chemical? Take down that inflammation!

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