Beat that lifting face
“Fear nothing, for every renewed effort raises all former failures into lessons, all sins into experience.” – Unknown
Complete as many rounds as possible in 20 minutes of:
30 second handstand hold
30 second squat hold
30 second L-sit hold
30 second chin-over-bar hold
*If you do the squat hold on the wall do a real, just [...]
“Risks must be taken, because the greatest hazard in life is to risk nothing.” — Leo Buscaglia
T123: Good Morning’s @ 5211, 12-15 reps, 4 sets (small builds).
T4: Power Snatch, build to a medium/heavy single for the day.
B. @%80-90 (Performance Pace), 65-75% (Fitness Pace) for time:
50 Step ups (T4+ Squat Box jump, 24″/20″)
50 Jumping [...]
Blue Screen of Death, Anyone?
Just like your computer, phone, and nearly every other gadget in your life, you come with a factory setting: the way you are programmed to operate and all the software this requires. Let’s say that your basic factory-set operation requires you to eat only certain foods; move relatively frequently—at times fast, [...]
Nice squat Suzanne!
“Don’t be too timid and squeamish about your actions. All life is an experiment.” — Ralph Waldo Emerson
A. Single Leg
T2: Alternating forward lunges, 10-14 reps 5 sets, rest 2:00.
T3: OTMEM 10, 6-8 Alternating Front Rack Forward Lunges. Rest 2:00-2:30.
T4: Overhead Alternating Step-Ups, 6-8 reps, 4 sets, rest 2:30. (wide grip)
*Remember, forward lunges [...]
Good to see someone using those damn farmers handles!
“No matter what happens, it is within my power to turn it to my advantage.” – Epictetus
A. Upper Push
T1: 30-50 Partial Push Ups from the Bottom up. Break up and rest as needed.
T2: Dip Negatives 3-5 seconds down 5-8 reps, 4 sets, rest 1:30-2:00. (work on [...]
Better find Ms. Brittany Boone at the gym this week and have her hook you up ;). She is awesome…
“I often get emails asking for my opinion about bodywork. While I’m not necessarily one to easily dismiss any treatment conventional wisdom would devalue, I also approach this arena with some healthy skepticism. The question becomes [...]
Matt finally in Open Class!
“Try not to become a man of success but a man of value.” — Albert Einstein
T1&T2: Goblet Squats @2111, 5-8 reps, 4 sets, rest 1:00.
T3: BS @ 21X1, 4-7 reps, 4 sets, rest 1:00.
T4: BS @ 20X1, 2-3 reps, 4 sets, rest 1:00.
A2. Upper Pull
T1&T2: Assisted Pull-Ups @ 21X1, [...]
Other Common Movements: Wall Ball, Rowing, Step-Ups/Box Jumps
A.Rowing instruction mechanics, WB, Step-Ups
B.4-5 Sets @ 65-75%:
10 WB Shots
200 M Row
Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts
B. AMRAP in 10 Minutes @ 65-75%:
B.OTMEM for 10:
5-7 Ball Slams (even)
30 Single Unders (odd)
A.KB Movements, Instruction/Practice
B.10-1 KB Swings, STS, Snatch, Goblet Squat @ 65-75%
“The good life is a process, not a state of being. It is a direction, not a destination.” — Carl Rogers
T1&T2: Hip Extensions @ 4022 6-10 Reps, 4 Sets, rest 1:00. To be clear these are performed on the GHD, not the floor.
T3: Deadlift @ 2011, 3-5 reps, 4 sets, rest 1:00. Go [...]
“Greater than the tread of mighty armies is an idea whose time has come.” — Victor Hugo
T1,T2 & T3: Accrue 5 minutes in the Hollow Body or some variation.
T4+ OTMEM 10, 4-7 Strict K2E’s.
B. 6x200M Run @ 90%, rest 4 minutes.
If running is an issue (for a good reason), then 6×30 seconds row [...]