Quick & Dirty

We acquire the strength we have overcome.  ~Ralph Waldo Emerson

Snatch
EMOM 10 minutes 65#

Hang Clean/Jerk w/20 second hold at the top, tired from misreading yesterday ... didn't need to do OH on the lunges, so arms a bit tired. Holding at the top was a challenge.
@ 95# x5

Form, form, form...

Quick & Dirty Core work
3RNDs for me on this one - pretty darn fun ;)
A1: Sledgehammer 360 - x 10ES
A2:  Sledgehammer 10-2 - x 10ES
B1:  Ring Push Up - x 20 TRX
B2:  Lawnmower Extension - x 10ES  TRX these were kinda cool!
C1:   Front Juggle - 3-5 x 20 @8kg
C2: Across Juggle - 3-5 x 10ES @4kg

1 mile run cool down

Sumo Style

Started the day feeling tired and fatigued. But decided to get in the gym and do the work with what I've got! Keep moving forward. Yesterday was a full rest day, so not sure what the deal is.

2 mile trail trek to get the hips warmed up and circulation



Week 2, Day1

Strength
Low Bar Squat (&flexibility)
5x3 - 135
I did not find these easy. 1RM was at 165 but I am quite fatigued today so felt 135 was adequate to work with. Gym has mirrors everywhere but none where you can see depth.

Flexibility support - yes, these will be important, especially with the conditioning work tonight.

• Doorway pec stretches – stretch your pecs
• Shoulder dislocations – improves shoulder flexibility
• Thoracic Extension on roller – eliminates hunchback posture

Sumo Deadlift
10x3 - 175, dropped last 2 sets to 165 - fatigue
I don't think that I am leaving enough rest time between sets. I really like this lift.
Might have been a good day to try out a belt.

Good mornings 45#bar 10,8,8,8
Really fatigued. 
Go home and eat.

Skill
10 minutes handstand work

MMM D20
KB Assist 3RNDs
Late morning work
A1: 1-Arm Overhead Sit Up -  x 10ES   
A2: Hanging Leg Raise -  x 10-20
B1: Racked Kettlebell Sit Up -  x 10ES
B2: Hanging L-Sit Kick Out -  x 10-20
C1: 2-Hand Overhead Sit Up -  x 20
C2: Hanging L-Sit Twist - x 20
HE: Knee Touch Plank - 4-60sec

Conditioning tomorrow with group.

Values, Get Some :)!

Life is not so short but that there is always time for courtesy. ~Ralph Waldo Emerson 

Great work, crazy environment. REALLY?! People walking in and putting equipment in my way while I am working out. REALLY?! Get some common courtesy ladies. So, I kicked up up a notch on intensity, I guess anger IS motivating, and moved it out of MY way. Big smiles :) for kettlebells, barbells and sandbags! Unconventional but never boring. Spin over that sucker.

Kettlebell, Sandbag, & Bodyweight Workout

Still only at 3 RNDs
These workouts are really a long slow burn!

Perform each set with no rest in between exercises.

A1: Alt Kettlebell Floor Press  x 20 @12kg pair
A2: Oly bar Bent Over Row - x10
A3: Push ups on the KBs x10

B1: Double Kettlebell Deadlift x 10  24kg pair
B2: Oly bar Back Squat x 10 
B3: Hip Thruster Reach  x 20

C1: Kettlebell Windmill - 3-5 x 10ES @12kg
C2: Sandbag Half TGU - 3-5 x 10 ES used  20#  bag
C3: Myotatic crunch x 20

HE: Subbed 24kg Power swing for large sandbag - 4x15 sec ES

39:17
The last round really flowed well, though I was tired and dripping! These are not your quickie metcons peeps.

Row
500 R 1 min, Row 500

Done and ready for some B&B Burgers with the family! Tonight I put it over cilantro and topped with sauerkraut. Next time I think I'll add a glass of red.

Trio Tracking

The bond that links your true family is not one of blood, but of respect and joy in each others life. ~ RICHARD BACH

Saturday
Did I really sleep in? Yeah!

Feeling pretty beat up from Friday. Went one round of the following. I really felt like I needed to keep moving or I would stiffen up like crazy but 3 -5 full rounds would have flattened me!

Perform each mini circuit with no rest in between exercises and 1-2 minutes between circuits for set A, B, and C. Rest 30 seconds between each Happy Ending (HE) set.

A1: Sandbag Half Moon Snatch -  x 20
A2: Sandbag Half TGU -  x 10ES


B1: Side Handle Clean -  x 20
B2: Sandbag 360 -  x 10ES

C1: Sandbag Snatch -  x 20
C2: Sandbag Sit Up -  x 20

D1: Sandbag Squat Press -  x 20
D2: Sandbag Gladiator Hold  x 30sec ES

HE: Sandbag Shouldering - 4x60sec


Sunday 
Enjoyed my morning trail walk ;)! Nice morning upper body massage, really needed to work out the kinks from so much pulling since Wed. 

Monday
Bio-photon focus, no exercise allowed before scanning :( and long ride in the car. Still got in a little ditty after I got home.

5 RNDs
Suicide sprints on bball court - free throw/half/full whose idea was that?? hehehe
KB Snatch 5 R/L - getting in that endurance training for TSC.

A little volleyball bumping and practice right after.