Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer

TSC Training begins ;)

October, here we come. Approximately 6 weeks of training for these strength exercises. A nicely laid out plan to compliment training and I am good to go.

TSC Training
KB Snatch - build up week 1
EMOM 10 min
5R/5L KB Snatch 12kg
Focus: Perfect form

Deadlift DE @50% 1RM
Westside barbell style
3 reps, 10 sets 45 second rest between
Focus: Speed

Deadhang pull up GTG practice
Well on these, I can do about 5 dead-hang chest to bar chin ups, (supinated grip), but have not had much luck with the true pull up (pronated grip). That kip is so much easier! Time to get out of my own way.

Thrilled that I got 1! Full extension. Now, keep that going girl! One here, one there, that's the way to grease the groove.

Ballistic Exercise & Sandbag Workout
Perform each mini circuit with no rest in between exercises. Rest 30 seconds between each Happy Ending (HE) set. I used 20# sandbag. Can't wait to get a real one! I liked the RXd but they have a minimum order, so will likely go with the Vulcan system which is actually more versatile. I was hoping to combine and Indian Club order with it, but ... still looking.

3 RNDs
A1: Sandbag Half Moon Snatch  x 20 used a medball here
A2: Sandbag Half TGU x10ES
B1: Side Handle Clean x 20  had to double clean these using two 10# sandbags
B2: Sandbag 360  x 10ES - cool!
C1: Sandbag Snatch  x 20
C2: Sandbag Sit Up x 20
D1: Sandbag Squat Press  x 20 same double
D2: Sandbag Gladiator Hold x 30sec ES
HE: Sandbag Shouldering - 4x60sec

Ox

Warm
Run 400
5 Pull ups, dead hang

KB Workday ;)!
All UNBROKEN sets - yay!

4 RNDs - NFT
A1: 20  Dbl KB Power Swing 12kg each
A2: 10 Deck squat (heels tight to glutes)
R90
3RNDs
A3: 20 Dbl Clean 12kg each
A4: 20 Squat
A5: 20 Fig 8 to Hold - still my fav!
A6: 20 Alt Low lunges
A7: 2 TGU L
A8: Plank hold :30
A9: 2 TGU R
A10: 10 T stabilization push ups
A11: 10 Snatch L
A12: Side Plank hold :30 ES
A13: 10 Snatch R
A14: 10 Burpees - Yay! Ugh!

Whew! Talk about drenched in sweat. GREAT morning ~

Saturday fun!

OHS
3RM 98#

WOD

Run 400

15-12-9-6-3

• OHS 65#
• Pull up
• Burpees (YEAH!)

Run 400

14:13


Thanks Jason!

Uh oh!

Meant today to be another rest day, sauna and stretch, but the sauna was down and I was there.

WM

• ROM
• Dead hang pull ups 2x5
• 3×10 OHSquat @45#  
• Frog Complex (Squat Thruster to Bascksquat to Push Press x4) @45,55,65,75# 

Strength
Deadlift 5-3-1-1-1-1 @125, 145, 165, 185, 205

Felt great! I could have gone up in weight again, but no no no dropping weight at the robo gym so, I’ll take it ;-). PR 1RM @210, so looking forward to next DL.

WOD – shorty metcon to round things out!

• 10 Burpees
• 10 T2B
• 20 Dbl Unders

 5:36

4/4 the core and 3x 1min handstands, ahhhh~