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48 Workout Posts
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3 rounds of: 6 Squat Cleans 65 lbs 9 Ring Dips 12 24 in Seated Box Jumps -
Important things to remember: Keep bar close to body the entire time, open hips completely before snatching bar overhead, and on the snatch itself do not flip bar overhead necessarily, but instead just drop into a squat under the bar.1 Muscle Snatch 35 lbs 1 Muscle Snatch 35 lbs 1 Muscle Snatch 35 lbs 1 Muscle Snatch 35 lbs 1 Muscle Snatch 35 lbs 3 Power Snatches 45 lbs 3 Power Snatches 45 lbs 3 Power Snatches 45 lbs 3 Power Snatches 45 lbs 3 Power Snatches 45 lbs 5 Snatches 25 lbs 5 Snatches 35 lbs 5 Snatches 35 lbs 5 Snatches 45 lbs 5 Snatches 45 lbs
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Normal 3 mile loop around neighborhood. Did it in the morning before work.3 mi Runs
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DId the muscle ups by sitting/laying in the green band.3 rounds of: 10 Muscle-ups 400 m Runs
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2 mi Runs Rests 7 mi Bikes Rests 2 mi Runs
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4 rounds of: 250 m Rows 10 Windshield Wipers 15 Kettlebell Swings 53 lbs plus a partial round of: 150 m Rows 0 Windshield Wipers 0 Kettlebell Swings 53 lbs
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Kipping handstand pushups using one ab mat.1 15 ft Rope Climb 400 m Runs 4 Handstand Push-ups 1 15 ft Rope Climb 400 m Runs 7 Handstand Push-ups 1 15 ft Rope Climb 400 m Runs 7 Handstand Push-ups 1 15 ft Rope Climb 400 m Runs 4 Handstand Push-ups 1 15 ft Rope Climb 400 m Runs 0 Handstand Push-ups
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5 rounds made this tough!5 rounds of: 20 Jumping Pull-ups 30 Kettlebell Swings 36 lbs 40 Double Unders
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4 rounds of: 400 m Runs 21 Deadlifts 105 lbs plus a partial round of: 400 m Runs 5 Deadlifts 105 lbs
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5 rounds of: 5 Body Rows 10 Burpee Wall balls 14 lbs 15 Kettlebell Swings 35 lbs plus a partial round of: 5 Body Rows 8 Burpee Wall balls 14 lbs 0 Kettlebell Swings 35 lbs
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5 rounds of: 5 Burpee Cleans 60 lbs 10 Rolling Pistols 150 yd Run (shuttle)s
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71 in Broad Jumps
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Weight was a little heavy. Couldn't complete the full squat. Felt very nervous to do the lift. Next time I need to have more confidence that I can do it. Explosive! Used a 30lbs bar and 5lbs plate on each side.5 rounds of: 3 Overhead Squats 40 lbs
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6 Handstand Push Up - Ab Mats 12 Chest-to-bar Pull-ups 24 Dumbbell Walking Lunges 25 lbs 6 Handstand Push Up - Ab Mats 12 Chest-to-bar Pull-ups 24 Dumbbell Walking Lunges 25 lbs 6 Handstand Push Up - Ab Mats 12 Chest-to-bar Pull-ups 24 Dumbbell Walking Lunges 25 lbs 6 Handstand Push Up - Ab Mats 12 Chest-to-bar Pull-ups 24 Dumbbell Walking Lunges 15 lbs 6 Handstand Push Up - Ab Mats 12 Chest-to-bar Pull-ups 24 Dumbbell Walking Lunges 15 lbs
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