reference material

"A man likes to believe that he is the master of his soul. But as long as he is unable to control his moods and emotions, or to be conscious of the myriad secret ways in which unconscious factors insinuate themselves into his arrangements and decisions, he is certainly not his own master" Carl Jung https://www.amazon.com/Man-Symbols-Carl-Gustav-Jung/dp/0440351839

09/28/2016 SQUATS

https://youtu.be/IS26hm0z618

WARMUP:
PVC
HIGH KNEES
LUNGES
BARBELL COMPLEX (BAR WEIGHT ONLY 45#)

STRENGTH:
6 rounds of:
weight: 225#
backsquats

-every two minutes on the minute 6 slow squats with pause at bottom
-8 dumbell rows each arm 45#

METCON:

Barbell complex:
weight: 115#, pause between each movement, cannot do c
1 deadlift
1 hanging power clean
1 front squat
1 push press

10 amrap

12 ROUNDS completed, completely gassed.

09/20/2016

https://youtu.be/Yb_juTPQJUc


warmup

10 worms
10 walkouts
10 spidermans
10 v ups
10 push press - bar #45
pvc stretches

strength
1 round every 3 minutes
of  push press
round one 6x
round two 4x
round 3-4-5 working up to 1 rep max

round one #135
round two #155
round three =  165
round four = 185
round five = 195
round six = 205

METCON:
10 HSPU
20 c2b (chest to bar) pullups
300 m run

3r4t

14:20

hspu crushed me.  I'll be back.

4111

09/17/2016 Saturday

https://youtu.be/Y2ItNtCMgqc
SPARE US THE CUTTER.


warmup

10 air squats
500 m row
10 lunges

strength:
8 back squats #225
emom for 6 rounds

metcon:

Grace: 30 clean & jerks 135#
emom 5 burpees

9:40

09/14/2016

warm up

10 spider mans
10 walk outs
10 walk ins
hamstring stretch
10 air squats

5 deadlifts 225#
10 box jumps

5 rounds


10 min amrap
metcon:
5 power cleans
10 chest to bars

2 rounds completed

SEPTEMER 1ST - 100 BURPEES

100 BURPEES
7:40

Not as bad this time

08/27/2016

warmup:
800m jog
squats
arm swings

workout:
20 knee touching lunges (10 each leg)
20 pushups

5 rounds for time (5RFT)
(4080)