2.10.16 – Daily – Out from the Ashes

Rob

Life is like the weather.. If you are not currently in a storm, you are either coming out of one, or one is on its way.  Eric Thomas

My apologies on the last few days.  When it rains, it pours.  Time to rise up.

Listening:

Training:

1. (CrossFit.com)
For Time:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

2. (CrossFitweightlifting.com)
8 Rounds (16 Minutes) – EMOM, perform:
-Odd minute: 1x Snatch balance + 1x overhead squat (Work up to a max for the day)
-Even minute: 5x 1x toes to bar + 1x chest to bar pull up complex

3. Competitorstraining.com
A. AMRAP 3:
25 Back Squats, 185/135
25 Back Squats, 225/155
AMRAP Back Squat in remaining time at 275/185

3 minute rest

B. AMRAP 3:
20 Push Press*, 135/95
20 Push Press*, 155/105
AMRAP Push Press* in remaining time at 185/135
*Must be a Push Press, not Jerk.

3 minute rest

C. AMRAP 3:
15 Power Cleans, 155/95
15 Power Cleans, 185/135
AMRAP Power Cleans in remaining time at 205/145

Mobility:

Fuel: Barbell Medicine: 5 Myths that need to die

Supplements:

pr3_600x597_us

Coffee:      Dark-Bag-Front-570x570

Reading:    westside-special-strength-all-sports-white

PBN

Listening:

Training:
WARMUP
-30 min Pool @70% RPE

BODYWEIGHT
-Pull-ups 100 (keep pulling until completed)
-Push-ups 10×20
-Burpee 10×20
-Squat 10×20
-Step-ups 10×20

LIFTS
-Deadlift 5×5 @70%RPE
-Overhead Press 5×5 @70%RPE
-Front Squat 5 ×5 @70%RPE
-DB Curls AMRAP×5 @70%RPE
-DB Kickbacks AMRAP×5 @70%RPE

CORE
Kettlebell #35
-2 min Suitcase Deadlift
-2 min Snatch & Clean & Press
-2 min One Arm Squat ×2 (Right then Left 2 min ea.)
-2 min One Arm Press ×2 (Right then Left 2 min ea.)
-2 min Windmill
-2 min TGU

COOL DOWN
-20 min Pool Slow Swim

Supplements:

pGNC1-17680701t300x300

Orange-Triad-short

be1cd3b705a72cdf1c29f3d1d5edfe95

pch32

Training: Kettlebells for an Iron Core

Coffee:  Valhalla Death Brew……200010257-001 

Reading: 41ukKzJlArL._SX322_BO1,204,203,200_

John logo-suasponte

img_5475

WOD

1) Work to a 3 Rep Max Front Squat with 3 second pause in bottom (no bounce).

2) 3 Rounds for Time of:

21 KBS 24/16kg
14 Thrusters 95/65#

7/5 Muscle Ups (scale- 2:1 c2b)

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