CrossBox

“The only reason for time is so that everything doesn't happen at once.”

~ Albert Einstein

Beautiful Sunday. Up early while the house is quiet and still asleep. Enjoyed a cup of coffee & a moment before I trekked up to the local gym to get some work in.

The divide is so beautiful right now. Flowers blooming, color, green, sunshine & a cool breeze. Ultimate moments from every view.

Warm up
Row 1K

EKG - 90 seconds each movement
Shin Box Switch/Deck squat to Candlestick/Spiderman Stretch/Quad hops

Strength - minimal rest between sets 15-30 seconds
50 Bench press - 5x10 @55/65/75/70/65
50 Push Press - 5x10 @55#

Conditioning
Boxing sets, 50 body shots + 5 kicks R/L
6x :90, :30 rest
1/2, 2/1, 1/2/3, 2/1/4, 1/2/3/4, combo with 5/6

2 sets
: 90 jump rope :30 rest

That about did it. I thought I was in for Death By Ball Slam but think I will slide that one in somewhere within the next week :). Arms were pretty toast after that combo for the day, plus the push ups yesterday.

Perfect timing, I smell bacon for breakfast :)!

Good read
Pay Your Dues

Hello Traps :)

Truth is only complicated because we pass it through our habitual thought patterns. 

When we step back from ourselves, truth becomes simple.

AM Session
Had to break things up today, crazy schedule, but flexible!

Bench @ 75% - 3, 3, 2, 2
Some good tips from my bud Skip Buck. He will be putting on a Bench Clinic @ CoolFitness at the end of the month. Be there!

Pull up progression 3, 2, 1, 1 - ended with a few negatives for :10, :09, :08, :07, :06

Break for life things :)

PM Session
Row 1K - yeah, not loving the rower today

Strength(ish) work

• Snatch 7R/L EMOTM - 7 minutes @ 16kg
• Hang Cleans - 2 Every :30 seconds @ 75, 85, 95, 85, 75 - 10 minutes attempted 105 but fail!

Skill work - certainly should have been before strength, but it wasn't gelling in order

• 50 DUnders
• 5 Jumping Bar MU

WOD
Sandbag carry - 1 mile w/45# - getting a little in my head and it went quick, but I forgot to check the time.

4 Weeks to Sheik

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.

Buddha 

Getting down with a new program. Looks like a 4 Week Sheiko #29. Dropping in a bit of hypertrophy training for this cycle. Ok Patty, we are off and lifting again.  StrongFirst cert coming this is a good opportunity for short cycle.

Wk1,D1
Warm up
Jumping jax 100 - yep people look at you funny, not sure why ... this is a foundational exercise :)

Bench sets
1x5 @ 45
2x4 @55
2x3 @65
5x3 @75

Squat sets
5x1 @75
5x2 @95
5x3 @115

Bench sets
5x1 @50
5x2 @60
4x4@70

Good mornings w/bar @45
Reverse crunches on bench - slow and steady for Dragon Flag someday

Accessory
10, 8, 6, 4, 2
T push up
Around the World (30# KB)
Snatch R/L
KB Swing

Dry sauna 30 minutes today. Shower and LUNCH!! Big burger and sweet potato fries ... I'll take it.

You Can!

Create yourself,

Push energy,

Become indestructible in your mind.

Tell yourself you can.

Run 1 mile


KB Swing
10 minutes 30 ON/30 OFF


Strength
Squat
2x5 @95
2x10 @125

Bench
2x5@45
2x10@65

Glute Bridge - first time out with these ... patience
2x5@45 (bar only)
2x10@bar

Hanging Knee raises
4x10

WOD
10, 9, 8, 7, 6 ... 1
Snatch R
SnatchL
Goblet squat

Wake Up. Kick Ass. Repeat.

“Endurance is one of the most difficult disciplines, 

but it is to the one who endures that the final victory comes.”

 ~Buddha

Morning fun

500 swim

Early afternoon

Workout
4 sets of 5 reps (R :25 between sets)

• Front Squats @95
• Chin ups
• Bench Press @ 85#
• Med ball sit ups (12#) on slant board 4sets of 10

Punching on heavy bag 4 sets @ 2 minutes each - man are these hard after the second round, that flurry of 8 hits makes my arms just want to fall off. Yep, pretty much ;). Followed eat set with 10 kicks each side - right side definitely more coordinated, keep working

Thank goodness for my boxing gloves, broke those suckers out today, quick refresher on wrapping technique and good to go! The loss of skin on my borrowed version was not worth it. Some great herbal salve and a little tlc yesterday and they'll be good as new in a few more days. Kind of a reverse hand care issue with swingers and kippers ... I wasn't willing to give up today's session though ;).

Jump rope - 2 minutes on 1 off X2RNDs

3 RNDs

• 20 each side - Boxers Twist (slosh pipe style) w/45# bar
• 20 - Dips
• 20 - Myotatic Crunch (kinda like GHD movement)

Cool Breeze

6am
Conditioning fun
KB fun ;)
1 RND
20 KB Swing 16kg
20 Deck squat - really work on feet close to glutes to spring up
10 DBL Cleans 16kg ;) yeah
20 Squat (10R/10L)
20 Figure 8 to Hold
2 TGU R
30 second Plank R
2 TGU L
30 second TGU L
10 Snatch R
10 Push up
10 Snatch L

10:30am
Strength
Wendler fun. Really, the app is making these days so nice.
5/5/3wm 3/3/3+
Bench

45/55/65, 70/75/80x9

Assist 2x
5 Pull ups
10 Snatch each arm

Backsquat
65/75/95, 105/120/135x12

Assist 2x
10 Fast Box jumps
10 Inverted Medball situps

Calm
Trail walk 1.25m
Breathing mediation, find the pattern