2.18.16 – Daily – Dig in

Anyone ever heard the story about the guy who just rolled over and let people walk all over him?  Me neither.

Listening:

Training:

Mobility:

Fuel: What is the purpose of putting butter in coffee?

Supplements:

 

Coffee: resized_7_11_Coffee Brazilian Bold… The shit that ISIS Drinks!

Reading:ultimate-mma-conditioning

PBN

Listening:

Training:

WARMUP
-30 Pool ramp up 70/80/90%ME
-10 Jump Rope

BODYWEIGHT
-100 Burpees
-50m Bearcrawl
-50m 200# Dufflebag Carry
-50 Burpees
-50m 150# Tire Flip
-100 35# Sledgehammer Tire Smash (50 ea. side)
-25 Burpees
-50m 150# Tire Flip
-50 Pull-ups

COOL DOWN
20 min Pool ( slow free swim )

Supplements:

pGNC1-17680701t300x300

be1cd3b705a72cdf1c29f3d1d5edfe95

pch32

Training:

Fuel: Keto Diets

Reading:  41yrCviCXqL._SX384_BO1,204,203,200_

 

John logo-suasponte

img_5516

WOD

1) Establish a 3rm Front Squat with 3 second pause in the bottom. (No bounce on the way up)

2) 6 Rounds for Time of:
7 Power Cleans 135/95#

11 Box Jump Overs 24/20″

Rest 30 seconds btw rounds
RX+: 8 Rounds
Do Work…

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