Saturday 9.16.17

5 minutes to complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Russian KB Swings (AHAP)

Post times if you complete the cycle within 5 minutes. If you do not complete it, post rounds completed.

Compare to HERE

2) Every minute on the minute for 16 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”

6 Replies to “Saturday 9.16.17”

  1. Left 1 KB & 1 Burpee undone. 70lbs. I have Fran Lung.
    EMOM for 11 minutes.
    10 Thrusters (95 then 75)
    15 push-ups.
    Note: did not get 10 Thrusters each round. Ouch!

  2. 7 full + 6 + 3 (bad, but better)

    DL – 10×50%, 6×60%, 2×70%, 1×80%, 1×90%, 1×100%
    215/260/300/345/385/430(PR) + 440×1(PRx2) for fun

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