This blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.
1. Warm-up
1 Steady Round:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski
2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
Total: 13 wb into 30.
Ub thru 20 round. 25 wb as 13-6-6, then 10-3
3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
135. I'm so far from what I once was...
4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60
R1: 3:34 as 6-4-3-1-1
R2: 4:44
R3: 5:14
24min amrap
10 goblet squats 35#
10 slamball 25#
10 kbs 70#
10 wallball 24#
400m run
R: 100m from finishing 6.
All ub. Run slowed.
5 RDS
2min max squat cleans
Rest 90 sec
50, 60, 70, 80, 90%
115, 135, 160, 185, 210
R1: 20
R2: 11
R3: 6
R4: 4
R5: 3 misses. Caught first but couldn't stand up.
For time:
100 push ups
75 kbs 70#
50 ghd sit ups
25 pull ups
Time: 19:44
Push ups 6:18 as 20, 10 thru 40, 5s
Kbs 13:13 as 15 then 10s
Ghd 17:55 as 10s
Pull ups 10-8-7
