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
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m
Ub
2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups
Time: 17:51
50 ub pull ups in 0:59.
In from 400 at 2:57
Thrusters at 11-10
800 wanted to walk
Thrusters 7-7-7
Run want to walk
Pull ups as 12-10-10-9-9.
3. Lift
Power Snatch
7×3 Touch and Go
70%+
95, 105, 115, 125, 130, 135, 140
No misses
Sumo deadlift
5x135
5x225
5x275
5x305
2x325 (last plate fell off both reps so I stopped)
27-21-15-9
Burpee to 12" target
Kbs 70#
Time: 12:27
Too much rest.
Kbs 17-10, 11-10, then bitched out and did 10-5 should've done 15 ub. Then 9.
27 burpees ub then broke as needed, usually in 1/3 set.
Box squat
10x2 fast
50-60%
155
For time:
18-15-12-9-6-3
T25
Bar facing burpee
Ohs 135
Time: 21:17
Did 3 ohs at 135 and had to drop to 115.
Did 3-7-5-3, 8-7, 8-4, 9, 2-4, 3 (after failing 2x).
Fails on 3 set cost me a sub 20 time. Terrible.
