Saturday Action October 11

Crazy Time 

A. snatch build to a tough single in 10min Built to 175 (25 pounds off 1rm)

B. clean and jerk build to a tough single in 10mins 245 (30 pounds off 1rm) 

C. FLR on rings accumulate 4mins Done... it was a killer

Went in before crew and tried to get this one it. I suck at olympic stuff these days. Needs a lot of work. Need to make sure I get a good warm up before I start doing stuff. Maybe that will help with my mobility and what not. Good stuff for next week. Be ready. 

Wednesday / Thursday October 8/9th

Our New Board

Fit Club

Attendance: Benton 

10 Minutes on the airdayne for Cal's 

Rest 5 Minutes

10 Minutes on the airdyne for Cal's

194 Cal's... Goal is 300... Got a long way to go!

Fit Club:

Attendance: Benton, Stanich, G, Billy Budd, Taegan, Jack

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
10 Pushups
8 GHD situp 6+ 5DB Thrusters

rest walk 5mins

10mins 80-90% effort
25 Double Unders
5 clean and jerk 115/75#
10 walking lunges 7+25 Double Undrers 


Today was really fun. Lots of yelling and making fun of Foot Ball players. Started out in the side and finished up on the weight deck. G was very tired. Taegan was Taeganing, Jack was awesome. Also... I FOUND MY RINGS!!!
That's all. 

Tuesday October 8th

Fit Club 

Attendance: Benton, Billy Budd, Stanich, G, Taegan... thats it

Tasty Tuesday... 

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU 4Rounds + 6 +5 

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target 4 Rounds 

rest 3mins

4 Minute 90% effort
5 HSPU
10 Goblet Squats (55)
10 10 Situps 3 Rounds 

Workout Notes: I lost my rings. This is not good. Despite what Taegan says they are not my bling. They are my gymnastics rings. I do muscle ups with them... I miss them very much. If you see these please get them back and punch whoever has them. The workout went well. Got us breathing pretty hard. Billy Budd was there which was awesome. 

Monday October 6th

Whose Who?

Fit Club 

Attendance: Benton, G, Stanich, Taegan, Bell

A1. PC x 1/FS x 8; rest 20sec 155, 185, 205

A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3 All Unbroken 

B. emom – thruster 95/65# x 5 + 5-7 T2B – 8mins Done... Hard

+

3mins max wall balls 20/14# 10/9′ target

2mins max box jump sd 24/20″

1min max burpees Ran out of time... which is probably a good thing 

Workout Notes: We got in a little late... well Stanich didn't. Anyway, pretty tired this morning. Maybe a little more coffee or something. Part A was pretty good. It sucks that the rings need to be set up far away from the weights. Can't really rest between sets. Oh well. Part B was pretty tough for everyone for some reason. we got some good sweat angles. Let's see if you can name them. Asian candy for whoever can get all three correct. 

Boom. 

Week 8

Monday

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3
B. emom – thruster 95/65# x 5 + 5-7 T2B – 8mins
+
3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Tuesday

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4 Minute 90% effort
5 HSPU
10 Goblet Squats (55)
10 10 Situps 

Wednesday

10mins max cals on Air Dyne or Assault Bike

Thursday

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
25 Double Unders
5 clean and jerk 115/75#
10 walking lunges

Saturday 

A. snatch build to a tough single in 10min
B. clean and jerk build to a tough single in 10mins
C. FLR on rings accumulate 4mins
+
“The Workout”
Dyne 30 seconds ALL OUT
Rest 30 seconds
x4

Saturday October 3rd

Crazy Apartment Workout 

Attendance: Benton.. Thats all ]

AirDyne To Hell 

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10 

Cal's Rest 1 to 1 

Time: 23:00 on the number 

Workout Notes: First time on the new dyne... It was awesome. It's as tough as I remember! also, working out in your own home is awesome. Im going to add to the home gym soon. 

Thursday October 2nd

FitClub

Attendance: Benton, G, Stanich, Jack, Taegan, BillyBud 

A. snatch balance build to a tough single perfect form 155 (form was starting to slip)
B. hang snatch build to a tough single in 15mins worked up to 165 (not so good)
C. 25 reps snatch 77% of B for time 5:55@125 
+ 
Run at 10mph @3.5% incline 
rest walk 1min x 5 Done

WorkoutNotes: Today was a good day. Jack his a PR power clean of 205 #200 club. He just kept going up! It was awesome. Also, BillyBud showed up for the first time this morning. He is going to be a great edition. Everyone was putting up some good numbers in the clean this morning. My back was kind of tight from the dead lifts on Tuesday, but things were good. Should have known that BillyBud was coming. Could have planned a new person workout!