Twisted

Science is like a love affair with nature; an elusive, tantalising mistress. 

It has all the turbulence, twists and turns of romantic love, 

but that's part of the game. 

~Vilayanur S. Ramachandran

Warm up
1000 Row

3 RNDs
10 Wall ball
10 Jump Squat
10 Burpees
10 TRX Rows

Skill
Rope Climbs

Strength - Week 3, Day3 BBA
All sets 5x6 reps

• Backsquat  -145# incl 20# chains (about 80% 1RM)
• Glute Bridge 
• KTE

Macebell Training Week 3
WarriorMaker
A1: Barbarian Squat
A2: Gravedigger
A3: Warrior Joust
A4: Twisted Sword Draw

HE: Tabata Battling Ropes
Rotating Movements 1-4x2 each set
Wave/Alt Arm Wave/Fat Grip Wave/Side to Side

Yep, done after this one. Great workout. Really really enjoying this training program.

Magic

Magic is in the air ...

you have earned the right and are about to experience a change in consciousness. 

Do not try to figure it out, you cannot.

Warm up

3 RNDS

Plank :15 ON/OFF

Plank :30

5 push ups

10 squats

20/20/20 jumping jax/crossover jax/clap jax

Stretching & mobility

Hamstring

Quad

Shoulder

Strength

50M Tire pull (facing out)

50M Tire fisherman pull

50 total Tire flips

Yeah! That hurt. I think it is about 175# and the drag, ugh! Too bad I LOVE it!!

CFA L1 WOD

E2MOTM

100M Farmers Carry 12kg

10 Pull ups

Yeah! Just another excellent play date. Small tear in my left palm but otherwise a great forearm burner and fun workout. Perfect.

Macebell

3 RNDs

10 each way 360

10 each way 10-2

That was about it. Left the gym singing away and happy, happy, happy!

Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 

And you know what, somebody else doesn't have to lose for you to win. 

There is always enough.

~ Abraham

Warm up
EMOTM 10
Kick up to Handstand
Seated Roll each way
Air Squat

Skill
3RNDs
:30 Handstand holds

Strength
Deadlift
10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

WOD
3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

Respond

Every cell in your body has a direct relationship with Creative Life Force, 

and each cell is independently responding.

AM
300 a Day
Nothing too fancy today. Yesterday was so very fun!

4 RNDs
25 Push up
25 Sit up
25 Squat

Afternoon
3 RNDs
Macebell 10 to 2

Total Tension Complex - DBL 8kg

1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 5 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 1 press  + 1 squat + 1 renegade row per arm

A little swing ditty 5 sets of 20 power reps @20kg

Today's good read
A Call To Standards

Dinner with the in-laws.

Warrior Up

Do what it takes to survive the structure you position yourself into.

Warrior up.

Running through the training strategy for the Unconventional Juggernaut Challenge. Not planning on attending, but curious how these movements translate into my training. 

Piggybacking on the spidery stuff this one I blended in with some AirDyne sprints. Oh so good!

AM
KB Long Cycle - first time doing this ... was harder than I thought.
DBL Clean & Press @ 8kg
10 reps per minute got me to the 50 rep mark just in time.

Coaching Fran is always fun. These make you absolutely want to jump in. So many great efforts today. PRs abound. Ready for mine. Haven't done Fran with Bfly pull ups yet.

Early PM work
Warm up
3 RNDs
5 Front squat w/ bar
5 Press w/ bar
5 Kip swings

Skill: Kip/Bfly practice - efficiency 

Hip mobility - keep your eyes on the recovery ;)
Warrior Mode 1 - 3 RNDs

4 RNDs
.25M AirDyne sprint
30M 100# Chain pull - Alt arms each round

PM
2 RNDs
Macebell swings 10 to 2 

A couple of 360's 

 New skill requires practice. Looking forward to the Battling Rope reps and more time with the sandbags.