Monday September 29th

FitClub 

Attendance: Benton, Stanich, G, Bellish

A. Front squat build to a max 265 in 10 minutes

B1. BB front rack walk lunge 20 steps; rest 20sec build per set 80lbs
B2. 15 T2B; rest 3mins x 3 Unbroken 
+

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″ 4 + run + 4 burpees

rest 3mins

10min 85% effort

10 KBS 2/1.5pd

10 Goblet squat 2/1.5pd

30 DU unbroken 6 rounds

Workout notes: Some psychopath switched the water fountain around so that the water sprayed on the floor behind me. What a nut job. Also, we got through the whole workout today. Was pretty dead this morning. The front squat was pretty light but I ran out of time. I sent a message to everyone telling them to get out of bed and get to fit club. Bell heard the call and showed up. Way to go Bell!!!!

Week 7

Monday 9/29

A. Front squat build to a max

B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3
+

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Tuesday 9/30 

A. emom – 16 min
odd – HPC x 2 moderate weight waveload (135-175) 
even – 20 DU + 2 ring MU

B. emom – 16 min
odd – 5 DL TnG moderate same loads throughout  
even – 7 ring dips kipping

C. emom – 16 min
odd – KBS russian tough x 10 Do upstairs
even – 10 burpees AFAP

Thursday 10/2 

A. snatch balance build to a tough single perfect form
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch 77% of B for time
+
Run at 10mph @3.5% incline 
rest walk 1min x 5

Friday 10/3

A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Basket Ball... Hopefully 

Saturday 10/4

Airdyne to Hell and Back
10.20.30.40.50.40.30.20.10 Cal's on the dyne
Rest 1:1

Saturday September 27th

A. snatch grip DL build to a tough concentric only in 8mins Worked up to 305 
B. snatch from high blocks build to a tough single 165
C. OHS build to a tough double 175
+
PC TnG x 5 build per set
8 burpees AFAP
8 40lb Ball slams AFAP
rest 4-6mins x 3 All done 

Workout Notes: Got done with crew today and decided I wanted to work out. I was all alone listening to my crappy cell phone speakers. The deadlift was fine. Snatch and OHS were both disappointing. The ball slams were pretty fun. I actually got to use a legit slam ball (it didn't bounce at all). thats all  

Thursday September 25th

Fit Club
Attendance: Benton, Stanich, Tome, Taegan 

A. emom – 12mins
odd – Hang Power Clean (185) x5 for the first 3, and x 3 for the second 3
even – Close grip bench press x 3 @ 215 

B. emom – 12mins
odd – KBS 2/1.5pd x 10
even – 40 Double Unders Done 

5mins amrap
155/105#
1 PC + FR forward lunge R and L + S2O = 1 rep Didn't have time for. Maybe Ill try to get it in before B Ball tomorrow

Workout Notes: Well, I was yelling a lot... and dancing. Got there late (slept in) So we didn't have time to warm up or even do the whole workout. Goals for the future: 

    1. Waking up on time... 

Tuesday September 23rd

Fit Club OPT

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4
B1. BB on back rear foot elevated split squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 3mins x 3

AM Session

C. 20 man makers 25#/arm every min complete 4 burpees – for time 10 Minutes... It was really bad 
+
10mins 85% effort

3.6.9.12... 

Pushups 

Bent over DB Rows*

30 Double unders in between Got through the set of 18. Pretty good. 

Workout Notes: The ManMakers were ridiculous. I was supposed to use 40 in each hand. 25 was enough. I tried to do 3 man makers per minute. By the end I was doing one or two... which was very tough. Didn't have time for the squats and what not (foot ball team was upstairs today). Hopefully Ill have time to finish part A and B tomorrow. 

Saturday / Sunday September 19 - 20th

Benton / Hickey Fit Club

Saturday

1. Amrep Pushups 27, 22, 18
   Prone for 1:00 - That Sucked 
2. 5 Strict HSPU
   :30 seconds Handstand Hold
    That also sucked 

Workout Notes: I wasn't really feeling it today. Tried to do this one during lunch at the high school during set building. It was not good. Should have just gotten lunch. Anyway, Pushups were hard and the prones were impossible. Thats about it. 

Friday September 19th

Fit Club 

A: 5 sets of 5 Romanian Dead Lifts 40x1 - All done at 185 

B: KB Swing clusters 15.15.15 x 3 (rest 2 minutes) Done 

Workout Notes: Didn't play basketball today. Woke up late and got to the gym super late. Only had time to get Though the first 2 parts of the workout. The KB swings were very tough by the end. My grip started to go very quickly but other than that things were good. 

Banter: Hickey came today... it was awesome