2.15.16 – Daily -I live for family photos

Listening:

Training:
Endurance
Cycling for 90 Minutes, Keep HR in Zone 1, RPE: 2-3

Mobility:

Fuel:

Supplements:

 

pr3_600x597_us

Coffee:      Dark-Bag-Front-570x570

Reading:     51myp7UVJmL._SX323_BO1,204,203,200_

PBN

Listening:

Training:
WARMUP
1 hr MTB ride ramping up from 50%-80% w/last 10 min at ME

OUTSIDE
☆3 Rounds☆
-10 250# Tire Flip
-20 ea side 35# Sledge Hammer Tire Smash
-50m 200# Dufflebag Carry Sprint
-50 Pull-ups (pull till complete/ perfect form dead-hang)
-50 Jumper Burpees
-50m Bearcrawl

CORE
-2 min TGU w/ #40KB
-2 min Bicycles
-2 min Toe Touch
-2 min Elevated Leg Lift
-2 min Toes to Bar
-2 min Hanging Knees to Chest
-2 min Core Ball Sit-ups

COOL DOWN
-Put all the equipment back in my shop

Supplements:

pGNC1-17680701t300x300

Orange-Triad-short

be1cd3b705a72cdf1c29f3d1d5edfe95

pch32

Training:

Coffee: I stole a cup from one of the dudes standing in the work line behind McDonalds this morning… probably Folgers

Reading: 41E0BvEyBIL._SX328_BO1,204,203,200_

John logo-suasponte

WOD

1) Snatch Complex: 1 Power Snatch + 3 Overhead Squats + 1 Full Snatch (5-10#’s heavier than last week)

2) For Time:

9 Muscle Ups

9 Hang Power Cleans 155/105#

20 KB Swings 24/16kg

7 Muscle Ups

7 Hang Power Cleans 155/105#

20 KB Swings 24/16kg

5 Muscle Ups

5 Hang Power Cleans 155/105#

20 KB Swings 24/16kg

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