Quality

"Quality is never an accident; it is always the result of

 high intention, sincere effort, intelligent direction and skillful execution..." 

~ Willa A. Foster

.5M AirDyne

Focus on form. In line with yesterday's A Call to Standards. Not only should we coach them, but perform them as well. Checking in.

4RNDs
25 squat
25 sit ups
25 push ups
25 kipping swings

500M Row

WOD
10 minute running clock
10 Cleans @ 55#, 65#, 75#, 85#, 95#

Really enjoying cleans this cycle.

20 Backsquat w/chains 95#
20 Floor Press @75#
5x1 Overhead squat holding 20# chains each hand - that was hard! Need to keep my heels down and pay more attention to my feet and knees. 

3RNDs
Warrior Mode #1

Challenge oh Challenge ...

“If you aren't in over your head, how do you know how tall you are?” 

~ T.S. Eliot

300aDay Challenge
100 air squats
100 push ups
100 sit ups
Every day. Can be in any combination, can be spread out over the day.
This is about accumulating the volume, doing it right, developing muscle memory and endurance.

Started these early in the day. Sets of 4x 25 at a time. 

Squat Club
Basic guideline, squat something every day.
No volume rules, no weight rules, just do it right.
1x20 barbell

Warm up
1M AirDyne
Last set of #300aDay

So so, tight today. Taking the time to stretch pigeon again, some crow work. I do love Tabata, but the next day can be a good reminder of the work!

Snatch 3x2 - 55, 75
Clean & Jerk - 75, 95
Floor Press - 1x20 @75# - that was all I had today ...

3 RNDs
50M Sled push 125#
50M Bear Crawl
50M Walking lunges w/50# sandbag
12:41

That just about did me in. Got out of the car an hour later and knew I was in a bit of trouble. Fluids, food, some simple yoga and an early bedtime ;).

Macebell Plank drills

30 Days of Immune Boosting - FREE
A friend and I are going to get our boost on by giving this 4 minutes a day of Louhan Patting. Anyone else want to join in?



Meditation
In a hurry?!