In lifting I Trust

Here you will find me documenting my life and lifting.

7/29/14

Warm up
- monster walk
- walking lunges
- crab crawls
(walk on all 4s facing upward)
- broad jumps
- crab walk

then

50 abMat sit-ups

Skill
row
-according to this workout!!

Metcon (Distance)
row:
30 strokes for distance!
damper set at 10!!!

- record score when fan stops

Metcon (Time)
15-10-5- 5-10-15
power clean (135/95)
ball slam (40/20)

Warm Down
200m walk x 2
lunge stretch
pvc shoulder stretch

My training partner and rock… The wife and I

My training partner and rock… The wife and I

After deadlifts… Chalk monster

After deadlifts… Chalk monster

I’m the guy on the left, me working with Apolo Ohno

I’m the guy on the left, me working with Apolo Ohno

7/28/14

Warmup
L-ball shoulders
L-ball glutes

2 x 1 minute planks

2 rounds
200m run
15 empty bar good morning
20 russian kbs

Skill
strength:
Deadlift find 1 rep max

wod:
Metcon (AMRAP - Rounds and Reps)
8 minutes
climb ladder until time expires…

KBS 70
thruster 95

1kbs, 1thurster, 2 kbs, 2 thrusters, 3 kbs, 3 thrusters, and so on until time is up!

FYI:
rich froning did this workout back in 2011 for “team again faster” he got 12 rounds + 2 KBS…

Warm Down
air dyne or for 2 minutes
10 toe touches from standing position
l-ball glutes and shoulders
lunge stretch + torso twisting

Today’s wod

Today’s wod

7/26/14 wod

5 minutes:
coach’s choice for mobility warm up

then

5 rounds
8 russian KBS
8 ball slams.

WOD…

Metcon (Time)
400m run
40 weighted box step-ups (53s/35s-24/20)
24 CTBPU
200m slam ball run & 1 arm farmer carry
(40/20-53/35)

400m run
30 weighted box step-ups
16 CTBPU
200m slam ball run & 1 arm farmer carry

400m run
20 weighted box step-ups
12 CTBPU
200m slam ball run & 1 arm farmer carry

400m run
10 weighted box step-ups
8 CTBPU
200m slam ball run & 1 arm farmer carry

TIME CAP: 30 Minutes

note:
weighted box step-ups are done by holding 2 kettle bells (like in a farmers walk) and standing to full controlled lockout at the top of the box

slam ball run & 1 arm farmer carry is what it sounds like… carry the slam ball IN ANY FASHION and by using 1 arm perform a farmer carry with one of your kettle bells
Warm Down
walk around the block
PVC shoulder stretch and dislocates
prone hip stretch on box
L-ball glutes and shoulders