Workout of the Day

6 am...
Warm up: 3min row + mobility
Skill: 5 sets of 5-10reps; HSPU + 5 set Pistols off 20"

Met Con: 2 Rounds for time of
21 KTE
21 KBS 1.5pd unbroken
21 Push ups
3 15' rope climbs
21 Box Jumps
21 Back Ext
150ft Walking Lunge

17:18

Note: Real fatigued this morning, couldn't push pace well.

Training Day

1. De-Loaded Week Back Squats
40%- 95lb
55%-125lb
70%-155lb

2A. Hang Snatch 5-4-3-2-1 /0sec
1B. OHS 1-2-3-4-5 /2min
75,85,95,100,105lbs

3. MET CON; 3 rounds for time
7 sq snatches (80lbs)
9 Burpee Bar Jumps
30 UNBROKEN double unders

6:24

Training Day

Warm up: 500m Row + Mobility

5 Sets of
3 x Bench Press #135 /10sec
30 x Heavy KBS 1.5pd unbroken/3-4min RR

Note: Little run down and tired...had a strong couple weeks, now feel the body trying to rebound! Bring on the next week!

Training Day

warm up: 3min Row + mobility drills

1. 10min max: 2 Muscle Ups every minute

2,2,2,2,2,2,x,2,1,2

2. Tabata Box Jumps 14" low score - 13

3.Complete 3 Rounds

2 hspu from 1 mat

4 R TGU - 12kg

4 L TGU - 12kg

Workout of the Day

1A. Bench Press 5/115, 135/5, 155/3, 165/1
1B. Wt. Chin ups 35/3, 40/3, 45/3

Elizabeth
21-15-9
Sq Cleans #95
Ring Dips

7:42

2 Rounds of
Moderate speed knees to elbows x 10
Alt Pistols off 12 inch box x 10

FAMILY TOUGH turkey WOD

ROBINA (mom) in the ZONE!

1. 800m Team jog + amrap burpees (8min clock)
jogged with mom...then 27 burpees
2. Rope Climb for points (6min time clock)
20' 5 times
3. Deadlift + air squats for points (10min for DL max + 2min for squats)
325lb Deadlift! Mom and Dad did the squats!

Workout of the Day

"Nasty Girls"
3 Rounds for time...
50 Air Squats
7 Muscle Ups
10 Hang Power Clean #95

13:11

Training Day

1. Back Squat; week 3
75% 165lb x 5
85% 185lbs x 3
90% 195lb x 3
95% 210lb x 1

2. HANSEN 5 ROUNDS for time

30 KBS 1.5pd
30 Burpees
30 Ghd Sit ups

34:47

Training Day

Warm up: 1000m Row+Mobility

1. Power Clean 3/125, 3/135, 3/145, 3/155, 3/165 - 2min rest
2. Heavy KBS 1.5pd 3 x15 unbroken/60rest
3a. Ghd Raises 3x12
3b. Hand Walk 4-6 ft

Training Day

1. Bench Press : 531 Method Week 2
*5x 95lb
*5 x 115lb
3 x 120lb 70%
3 x 135lb 80%
3 x 155lb 90%

2. Met Con 12min AMRAP
9 x DB Thruster #30
1 x 15' Rope Climb

10 Rounds + 1

Note: tired today but still felt I was able to stay under control in the workout; looking forward to the weekend.

1. Dead-lift
70% 3 x 205
80% 3 x 235
90% 3 x 265

2. 3 Rounds fo time
50 Double Unders
50 Back Ext
400m Run

12:34

Training Day

Warm up: Mobilty work, Handstand walking

Shoulder Press:90% of 1RM - 105lb
70% x 3 - 75lb
80% x 3 - 85lb
90% x 3 - 95lb

18 Wheeler WOD: Total score is wt+cal+reps...
10 Min find max Jerk: 185lb
rest 60sec
5 min max calories on row: 85cal
rest 60sec
2 min max pull ups: 44
rest 60sec
1min: 28

Score: 342

Workout of the Day

Michael Musto ...Next Level Athletics athlete.

Warm up: 500 meter row, kb complex, walk on hands

Back Squat: 90% of 1RM 215
70%- 3x 155lb
80%- 3x 170lb
90%- 3x 190lb

"BRENTON"
5 rounds for time
100' Bear Crawl
100' Broad Jump
+ every 5 broad jumps do 3 burpees
8:05

Skill Work: 1/2 Tabata Mash; 20sec on/ 10sec off
alt. pistols
handstand holds

Training Day

1x 2mile Run @ 8 mile pace; 15:45
1x 800m Sprint Run faster than 2mile pace; 3:15 / 3min rest
2 x 400m Sprints faster than 800m pace; 1:26, 1:30 / 3min rest

Currently I am reading a book for one of my master's courses, it's called the "21 Irrefutable Laws of Leadership". In this book, the author describes 21 laws that can maximize your influence as a leader. In my profession, as a strength coach, my influence is what causes clients/athletes I work with to try harder, get pumped up or extend themselves beyond what they think is possible. If an athlete feels "comfortable" around me...then my influence is weak...if an athlete is putting everything on the line every practice because he/she doesn't want to disappoint me...then my influence is strong. In my eyes, I am getting all I can from that athlete and in turn, the athlete is getting everything they need from me.

If you are a trainer or coach...."I believe the bottom line in leadership isn't how far we advance ourselves, but how far we advance others". - John Maxwell

Training Day

Warm up: KB Complex + handstand walk practice(did 4 ft!)

1A. Bench Press :185lb 1RM 90% / #165
65% x 5 #110
75% x 5 #120
85% x 5 #130
1B. Wt. Chin ups 5,5,5 #30

2. On the minute every minute for 15 minutes.
Complete 1 Clean; record heaviest and lightest loads

Lightest: #165
Heaviest: #190

Workout of the Day

Warm up: dynamic/mobility exercises+ handstand walking

1. Dead-Lift 90% 1RM
65% x 5 #190
75% x 5 #200
85% x 5 #210


5 Rounds for time...

5 Muscle ups
10 OHS #80
15 toes to bar
20 Ghd Sit ups

Rx'd= 32:41

Note: core was excessivly used; toes to bar combined with ghd sit-ups was a stopper. Last set of Muscle ups took the longest with a few missed attempts.

Training Day

*warm up 1000m row + handstand walking practice...feeling more balanced!

1. Power Snatch 3x3-2 /3min
105, 115,115lbs
2. Sq. Snatch 3x 5 @50% (#65) touch and go /45sec rest
3. 1 1/4 HSPU off the ghd 3x 5 /60sec rest

Shoulder Press

105lb /90% of max

Shoulder Press
5 x 65%/70lb
5x 75%/80lb
5x 85%/90lb

Feeling a little run down...could be the training...going to rest up a bit.

Training Day --Start 5/3/1 method

1A. Back Squat (90% of Max 215)
65% @ 145 x 5
75% @ 165 x 5
85% @ 185 x 5

1B. GHD Raises 3 x 10

Met Con; 3 rounds for time...

• 30 KBS \1pd
• 25 Wall ball shots
• 20 Pull ups

10:40

Training Day

Squat Clean: Starting with 95lbs add 10lbs every minute until you reach max...
95, 105, 115, 125, 135, 145, 155, 165.

REST 5 MINUTES

Dead-Lift: Starting with the weight you ended with in the Sq Clean perform 2 reps on the minute every minute until you reach a max.
165,175, 185, 195, 205, 215, 225, 235, 245, 255, 265.

Assited HSPU x 20

Saturday Trail Run

This is Webster Flats with snow....last year.

Webster Flats 45min run ....ups and downs.

• Zone 2 -4 intensity

Training Day

1. Max Rope Climb in 2min to 15' = completed 6

2. 10 rounds of ...

• 1 Snatch #105
• 5 CTB chin ups unbroken
• 10 Ring Dips broken lots after round 5....
• 15 Squats unbroken

21:50...ring dip slowed me down the final 3 rounds were basically singles.

Workout of the Day...PAINSTORM

Row 750 m Warm up....

Gymnastic skill work...rings ...handstands

Max Push ups in 2min: 44reps (chest to deck)

Filthy 50's
50 box jumps = easy
50 Jump Pull ups = fine
50 KBS= Unbroken
50 lunges= legs feeling tired
50 KTE= started with kipping...then came cramps :-(
50 Push Press = easy wt. not comfortable...
50 Back ext= IN PAIN with CRAMPS...battling mind to finish
50 Wall Balls = not hard just mentally out
50 Burpees= Punisher, shaky weak, caught myself feeling sorry for myself...
50 Double unders= Unbroken...SOB!

Time= 28:40...obviously a bad day in the office.

Mental review after a not so "optimal day"...

My goal today was to finish this workout under 25 minutes... when I realized my body was working against me...I mentally became less motivated and more frustrated and began focusing on the pain and discomfort of my lovely menstrual cramps and fatigue.
I believe I could have handled this situation better by first, adjusting my mental focus from the beginning, and focusing on what needed to get done. Not the pressure of the outcome goal (get under 25min).
Not everyday is going to be an "A Day" ...which sucks...BUT if there is something you could have done to perform better in that condition, extract that lesson and then put that event aside.

"Daily goals should be aimed at improvement of personal control over your performance, yourself, and the obstacles that you face." -Terry Orlick

My Lesson: Don't feel sorry about not feeling optimal for that training day...shit happens ...do the best you are capable of that day...then move onward and upward.

JERKS

1/135, 1/155, 1/165, 180/1, 190/x

Handstand skill work...

Training Day

4 sets @97-100%

10 power cleeans #105

10 box jumps 24"

10 kb sq cleans 1.5 pd

10 burpees with 12" jump

rest 4 min

3:02/2:55/3:16/3:09

training day double

12pm

Max Front Squat 165/2, 180/1, 190/1, 205/X
2000m Row for time: 7:55

3pm

1A. Push press 3/115, 125/2, 135/1, 135/1, 135/1
1B Chin ups 5sets of 3 @ 35lb
2. Prowler Pushes 15sec / 60sec x 6