Sprints

Warmup:
Buergener
1x8 squats
pvc pass thrus
snatch practice

Strength:
4 rounds of

• 1 hang snatch
• 1 hang squat snatch
• 1 squat snatch
• max reps clapping pushups

1. 95# + 15 clapping pushups
2. 95# + 15 clapping pushups
3. 115# + 10 clapping pushups
4. 125# + 10 clapping pushups

WOD: "40 meter sprints"
15x40 meter sprints with 1 minute rest between sprints

I completed all 15 sprints within the 6 second range (started out in the low sixes and finished in the high sixes, except for #15 which was six flat).

Pretty pleased with today's effort. I'm moving a lot of beef.

Here is part 5 of the Super Strong Man Video

10K on 9/11

Here are some links to the 10K pics from 9/11

http://wizardpix.exposuremanager.com/p/race_start/bc103_58_1

http://wizardpix.exposuremanager.com/p/mid_race/pn1057_58_2

http://wizardpix.exposuremanager.com/p/mid_race/l2365_58_2

http://wizardpix.exposuremanager.com/p/finish_line/bc458_58_3

Run Climb Swing

Warmup:
25 burpees (1:06)
2x12 pvc kayak paddle stretches
mobility drills

Strength:
3 rounds of 10 pushups + 20 GHD situps

WOD: "Run, Climb, Swing"
AMRAP in 15 minutes of:

• 400 meter run
• 15 foot rope climb
• 15 kettlebell swings (1.5 pood)

3 rounds + 100 meters Rx

This is my Rx WOD in a while. Feeling pretty good.



Here is part 4 of Superhuman Strongman

Front Squats

Warmup:
mobility drills
Buergener warmup
25 air squats

STRENGTH: "5x5 Air Squats"

1. 45#
2. 95#
3. 115#
4. 135#
5. 155#

Here is part 3 of Superhuman Strongman

Strongmen Part 2

Enjoy the 2nd part of this video:

Burpee Box Jumps

Warmup:
agility drills (butt kicks, high knees, karaokes, etm)
pvc pass thrus

Strength:
4 rounds of 3 power cleans (115#) + 1 shuttle run

WOD: "Burpee Box Jumps"
Five 1-minute rounds of burpee box jumps (24") for max reps. Rest 2 minutes between rounds.

1. 11 reps
2. 11 reps
3. 11 reps
4. 11 reps
5. 11 reps

I kept the same reps throughout for a total of 55 reps. Considering how out of it I am, I am pretty pleased with this.



Check out this video on superhuman strong men. I will post a series of these. This is the first 10 minutes.

Double Unders and Burpees

Warmup:
agility drills
pvc pass thrus
air squats
rope climb

Strength:
3x5 back squats (95#/135#/155#)

WOD: "Double Unders & Burpees"
AMRAP in 10 minutes of:

• 25 double unders
• 10 burpees

3 rounds Rx - The double unders held me up. I was determined to get every stinking one.

Long FRAN

Warmup:
20 pvc passthrus
15 yds inch worms
samson stretches
running stretches
15 pushups
15 ghd situps

WOD: "Long FRAN"
run 800 meters
21-15-9 FRAN (using 45# bar)
run 800 meters

I am running a 10K tomorrow and didn't want to wreck myself doing Eva. Did this instead.

Squat Clean & Jerk

Warmup:
agility drills
stretching
Buergener warmup
1x5 deadlift (177#)

WOD: "Squat Clean and Jerk"
6x1 squat clean and jerk (45#/95#/115#/135#/145#/155#)

Metcon

Warmup:
3x15 pvc passthrus
3x15 pvc overhead squats
2x15 GHD situps

WOD: "Metcon"

5 Rounds for Time:

5 Muscle Ups (*Scale w/ 10 Pull Ups and 10 Ring Dips)

10 Overhead Squats (115# and 75#)

15 Toes to Bar

20 GHD Situps (glute ham developer)

I was only able to complete 2 rounds before having to leave. However, I don't think I could gave made 5 rounds anyhow. I had to scale the muscle ups & had to do jumping ring dips because of my left shoulder which is still proving to be problematic. I also dropped the weight on the overhead squats to 95# for the same reason.