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. Conditioning
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups
Time: 44:47
Rounds were 7, 16:15, 25, 36:05, 44:47
Rope climbs we're smooth, 5 sec rests.
Push ups were 10s in first round then 5s thru 25 then 3-2s
2. Lift
Power Snatch
7×2 Touch and Go
80%+
135, 140, 145 (1), 145 (1), 145 (1), 145, 145
(1) means I hit the first, missed the second.
1. Warm-up
5 Minute Steady Row
then
Floss Elbows and Calves
2. Conditioning
3 Rounds:
Ski 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs
Time: 18:09
Ski was 1:31, 1:44, 1:41
Hspu 20, 7-7-6, 6-7-7
Ohs 8-7, 8-7, 4-4-7
3. Lift
Sumo Deadlift
5x3 as heavy as possible
335x3 sets, 345, 355
4. Interval
AMRAP 15 Minutes
12 Burpees to 6″ Target
9 Russian kbs 70#
6 GHD
Rest :60
R: 6+8 burpees
1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders
Time: 11:54
Last du rep took 24 sec with 4 missed, pathetic.
Did cleans all fast singles.
Squats 30-30 then 15s
Dus 4 breaks each til end.
3. Lift
EOMOM for 16 Minutes
2 Squat Clean and 2 Split Jerk
75%+ 1RM
175 across no misses.
4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips
Rest 2:00
2:16
2:15
2:17
