Monday September 8th

Fit Club 

Attendance: Benton, Stanich, Bell, Taegan

A. Back Squat 20-10-10 rest 1:30 @270 - let me know if you fail a set - once you fail a set this will be switched up slightly Done... I don't want to do it again!

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 5 sets Done @ 60lbs

C. Half kneeling DB Press @ 30x0 5x5 rest 60s between arms - same weight or small increase from last week Done at 45 lbs

+

Strict HSPU amrap unbroken reps; rest 2:30 x 3 sets Had to go to school. Might get it done tonight when I get home! 

Workout notes: I was thinking about quitting many times throughout the squats... But I didn't and I didn't fail. Even though i wanted to. It was very very very tough. My legs stopped working and my lower back was screaming (no belt). It was on of those workouts where the stairs were tough after. We didn't have time for the HSPU's 

Banter: Stanich on girls: "Girls are very concerned about being regular" Chris Stanich. 

Week 4

Monday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @270 - let me know if you fail a set - once you fail a set this will be switched up slightly

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 5 sets

C. Half kneeling DB Press @ 30x0 5x5 rest 60s between arms - same weight or small increase from last week 

+

Strict HSPU amrap unbroken reps; rest 2:30 x 3 sets

Tuesday:full body cp / oly battery / core

A. Clean and jerk clusters 200lb 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00 .

B. 1 Power Snatch + 1 Hang Snatch + 5 OHS 95-115lb x 3 sets rest 2:30

C1. 10 strict TTB rest 15s

C2. FLR on rings 60s x 3 rest 1:30

Thursday: Cyclical MAP - This shouldn't be super hard, just want to get breathing high

8 Sets @ 85%:

1 Minute Run

1 Minute burpees

1 Minute alternating step ups 20"

+

10s L hang

50s arch body hold x 3 sets rest 90s 

Friday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 5, 1, 4, 1, 3 rest 2:00

B. Squat Snatch 150lb 1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets

C. Rear Elevated Split Squat holding DBs 6-8/leg @30x1 rest 60s btw legs x 4 sets 

Saturday: Map scenarios doable @ apartment

5 sets:

4 unbroken muscle ups

8 toes to rings

10 push ups

20 Double unders

100ft broad jump

rest 2:00

Saturday September 6th

Outside Workout 

5 sets:

4 unbroken muscle ups 4, 4, F on 3, 4 

100ft bear crawl

100ft crab walk back Done... but it sucked 

10 burpees afap

rest 2:00

Workout Notes: I did this one after teaching golf all day. It was pretty tiering. Also, people were giving me weird looks. Pretty dead going into it but  I got though it. Had to stop a few times during the crab walk. Got through the last crab walk unbroken though. Was messing with the kip on the muscle up and missed the third one of the third set.  Apartment workouts are always interesting. The dog seemed to enjoy watching. Breathing was fine. Arms started to get very stiff during the crab walks. 

Friday September 5

Just me

A. Deficit deadlift 1.5-2" 6, 1, 5, 1, 4 rest 2:00 275, 345, 275, 345, 295 

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 12s / 2:00 x 2 sets Done

C. Single leg bulgarian split squat 6-8 / leg @ 30x1 - rest to full recovery btw legs Done at 135

Workout Notes: Did this one after school today. Played Basketball in the morning and didn't have enough time to get the whole thing in so I had to go in the afternoon. Felt pretty tight but got though everything okay. Snatching is getting better. Really trying to keep my chest up in the overhead squat position. The snatches were not too bad. Did one about every 15 seoncds (so about 12 seconds rest)> Got behind a few times but always managed to catch up. 

Thursday September 4

Selfie Thursday

Fit Club

Attendance: Benton, Stanich, Taegan, Tome'

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 8s / 2:00  Done

B. 1 squat snatch + amrap - 2 OHS @ 135 rest 2:30 x 3 sets 3, 2, 2 

C1. 9 strict TTB rest 15s

C2. FLR on rings 45s x 3 rest 1:30 Done 

Workout: Got though the clean and jerk clusters with minimal rest. It would have gone better but the weights / clips we have are pretty bad and I have to fix them every set instead of purely resting (which stinks). They were really tough by the end. (Almost dropped the bar on my knee which would have really sucked). Part B was disappointing. My arms were giving out (legs were fine) I need to work on my overhead position and make sure to keep my body more upright. That should put less pressure on my shoulders. Part C was awesome. Don't really know how to do a strict toe to bar so I just tried my best. Planks on the rings were good 

Banter: Taegan dunked today. Backwards and hard. I had to lift her but she did it. Also, Tome; showed up after some carefully placed words by myself at open gym. We all missed G. Lastly, we listened to Rage and I think Taegan kicked in a door. 

Tuesday September 2nd

Fit Club

Attendance: Tevor, G, Benton, MiniMonster 

20 minutes:

30s double unders

30s rest

30s elliptical

+

AMSAP arch body holds

rest 90s x 3 sets

Workout notes: Pretty easy day. I couldn't seem to get the double unders under control which was strange. The most i did was 50 and it only happened like twice. No one really took the body arch holds very seriously. we all held them for around 40 seconds. I woke up late so it was tough to stay focused. The elliptical is not hard. We need a dyne 

Banter: G made a anti-crossfit video today. He was going at it... hard. Like really hard. Also... Thats it really. 

Monday September 1

Fit Club 

Attendaqnce: Josh, Danni, Benton, Jack

A. Back Squat 20-10-10 rest 1:30 @265 Done - It was very tough 

B. Single leg RDL's 6-8 @ 30x0 rest 60s between legs x 4 sets 60 

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms Worked up to 45 

+

5 sets:

30s amrap hspu - strict 12, 8, 6, 7, 7

rest 2:00

Workout Notes: The Back Squats are ridiculous. Its getting very very tough. But we got though them. The last couple were shaky. This was the first time I felt like my legs wouldn't push though... but I guess they did. The rest of the stuff went okay. I think I am going to hold two weights when I do the single leg RDL's. Those were pretty easy. The toughest part is probably balancing. Shoulder stuff went really well. 

Banter: Started a little later than normal and things felt really really good. #compressiontights. We also got to hang out in the dance room. We discussed our favorite pet films and favorite Pixar films (Air Bud 1 / Homeward Bound and ToyStory 1 / 3). After the discussion we talked about tv shows. Dani and Josh finished by watching the first episode of Arrested Development (#lifechanging). They will remember this day for the rest of their lives.