Corona beer isn’t good. China blows.
Cinderblock party this afternoon
Warmup stuff then:
10 lunges each leg cinderblock overhead
10 overhead cinderblock squats
10 bent cinderblock rows
10 cinderblock shrugs each side
(1 seated rope tire pull, 1 tire pull sprint)x2
10 pull-ups
.6 mile run
Repeat 4 times
20 min AMRAP
Sandbag Thruster @ 100lb x 4
Toes to Bar x 6
Double Under x 24
21-15-9
Sandbag OHS @ 65lb
Toes to Bar
Working out without a barbell is stupid — but the grind continues.
20-18-16-14-12-10-8-6-4-2
Decline Push up
V-Sit
Pull aparts
curls
OH Squat
10-8-6-4-2
OAP
Ab Wheelie
Band thruster
Double Band iso -curl
Pistols
Had a nice Dryland session with the NSC kids last night to move around and stretch out after that brutal day 1 workout
Dynamic warmup + prep
4 x 3 snatch balance @ 145lb – really picking at my weak point in overhead strength and stability
5 x 1 high hang clean @ 155lb – nice and snappy
3 x 2 pause front squat (3sec) – work to a 2RM then back off 10% for drop sets
4 x 5 clean grip DL – work to 5RM then back off 10% for drop sets
2 x max wide-grip pull-up + 60s OH iso hold
2 x 10 SA bent-over row + 6ea RFESS
Cool down and stretch
#NukeChina2020
#FTheWHO
#RIPBernieSanders
CORONA PARTY SELF DESTRUCTION
3 rounds no rest just go
50 burpees
50 pushups
33 pull-ups
30 cinderblock thrusters
30 DB snatch each arm
1 mile run
04-06
12 min AMRAP
Double Unders x 20
KB Snatch x 10 each arm
Lost track but definitely got 8 possibly 9 rounds
04-07
5 Round Sandbagger
Single Leg RDL + Row @ 100lb x 5 each
Reverse Lunge + Good Morning @ 100lb x 5 each
Thruster @ 65lb x 10
OHS @ 65lb x 10
KB Forward Woodchop Lunge x 5 each
This cycle is titled “monster accumulation”
Dynamic warmup and movement prep
5 x 2 snatch – 1st @ 85% (145lb) sets 2-5 @ 75% (135lb)
2 x 3 cleans + 1 jerk worked to 185lb, then dropped to 165lb
3 x 8 back squat work to 8RM (???) then 2 drop sets 10% lower (245lb, 215lb)
3 x 5 snatch grip deadlift @ 175lb
2 x 10+10ea+10ea bent over row + SA half-kneeing military press + chest supported YTW
2 x 60s ea+10 bird dog hold + sit-up and press
Cool down and stretch – today was brutal, but felt great
El Murph- 54:45
Yaba mf dabadoo
Back on da erg.
2x500m warm up
30 min row @ 21 strokes per min. Went a little over 7.8k
1.5 mile run
20-18-16-14-12-10
Decline push up
Pull aparts
Band curls
CoC grip trainer
10-9-8-7-6-5
Ab wheel
Rock press
OAP
SeaLab Fitness 