.front squat 15-12-9-6-3
ring inversions 5-4-3-2-1
double unders 45-36-27-18-9
increase front squat load and scale for 99% technical success
increase front squat load and scale for 99% technical success
for completion at a focused and steady pace
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
1 comment:
the decision had been made to take an extra day to recover from abnormally high levels of shoulder pain when the opportunity and desire to escape to the other side presented itself. 20 minutes to focus on some neglected movements and begin to rebuild strength, coordination, and efficiency may not seem like that long but with a lengthy warm up and the right combination of tools this session brought out the truth in what is occassionally an unknown status. double under efficiency has nearly vanished in the past couple weeks while front squat strength has dropped significantly in the last year. the du must be practiced multiple times per week and although a new focus was put forth on the king his brother can't be completely neglected. 95-115-135-155-175 proved to fall in the intended category of at or near perfect form giving me a better idea of current ability. ring inversions fall into the circus act category as far as i'm concerned but there's a place for them in building full body control and core / shoulder strength. i like the movement, especially when stringing together multiples, but don't know that it's appropriate when one is looking for intensity. this, of course, made them perfect for tonight. in the end a better idea of current ability was obtained in multiple areas and i'll be more than ready to take the battlefield tomorrow for another duel with anyone willing to throw a sandbag over their shoulder.
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