Top Three.
Saturday, June 16, 2012
Mobility:
Bottom of squat 2 min
Keg drill, 2 min
Warm up: 15 to 20 min
Practice and load up 3 position snatch (High Hang, Mid thigh, Floor)
Beginner High to Low, Advanced Low to High
3 Rounds for time, 18 min cap
15 Ring Dips
20 Kettlebell Snatches (10 per arm, 2 pd/1.5 pd)
30 Jumping Squats 45 lb bar
The only height criteria for the jumping squat is that the feet leave the ground.
Cool Down:
3 Postion Wall Extension, 10 to 15 sec eac
Samson Stretch, 15 sec eac
From the vault: Chillin’ at the old gym.
The Kettlebell Snatch is a tricky beast if your timing is off. Practice it thoroughly in warm up, and here is a video by the kettlebell master Jeff Martone.
Refining the Kettlebell Snatch wmv mov
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One question I love asking people is, What are your Top Three Favorite Movies? I know one is hard, and 5 is too many to think about, but 3 is just right. Here are mine:
1. Gladiator – Russel Crowe was perfect as the fallen general turned renegade, and Ridley’s eye for epic scenes of Rome were lush and breathtaking. Mix that with Hans Zimmer’s unforgettable and multi – layered score and it was a spectacular sword and sandal epic that resonates perfectly with my own philosophies.
2. Last of the Mohicans – Michael Mann is admittedly my favorite director, and Daniel Day Lewis my fav actor, but that had nothing to do with why Mohicans made the list. Their talents, in concert, capturing the violence and beauty of the early Americas, against the backdrop of the Northeastern States, and a final scene that has yet to be matched in my eyes, all the while haunted by the inevitable change by the Great Sachem, has made it a masterpiece.
3. ???
I honestly do not yet have a third, and have been searching for years. It actually shifts and changes with the seasons and how great some films are, i.e. The Matrix, The Return of the King, 13 Assassins, etc. but nothing has stuck yet. Post your top three, and why, to comments.
Trail Run at Temescal in the AM. Ariel, Zeb, Bob, and Alex rocked it!
Then went home and was supposed to rest but couldn’t help myself and did 10 min AMRAP of 7 push press 65lb, 30 split jumps (not jumping lunges), 15 v-ups – 5 rounds + push press. Nice little met-con.
Amanda 23:21 (no turn out so not rxd). Yikes. Well I know at least 2 things I have to work on.MUs are a little better. Strung the first 5/4/5 in the three sets, but turnout still eludes me. Squat snatch form is horrible. Got the bar high enough all but one time but missed probably 10-15 snatches due to poor form. Glad we’re doing lots of Oly lifts these days.
BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed
1- Up to 235
2- Up to 285
Strength
7X3 High Bar Back Squat @ 70-80% – rest 90 sec.
Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
-245,255,265,275,285,295,295
Conditioning
5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters @ 155/105#
9,7,8,8,7 – 14:36
Tired.
1. City of Lost Children (La Cité des Enfants Perdus) – the real talents of Jean-Pierre Jeunet, the Amelie director are in his ability to create other worlds (fantasy/sci-fi).
2. Blade Runner – not the director’s cut. It’s perfect as is.
3. The 5th Element – Chris Tucker… “Kobe!!! Kobe!”
1 – Shawshank Redemption. I’ve seen this a 100 times and it never gets old.
2 – Godfather part II. While the first Godfather is epic, watching Michael Corleone complete the transformation from a war hero to emotionless and damaged mob boss is still compelling.
3 – Dumb and Dumber. What was all this one in a million talk?
1. The Matrix
2. The Rock
3. Adaptation
Should I be worried that Nick Cage is in 2 out of the 3 of my faves? Gone in 60 secs is high up there too.
1. Braveheart – It’s just Epic…
2. Batman Begins – best opening 30 minutes of any movie.
3. The Matrix – blows your mind… Very deep and insightful
All three of mine have the whole heroes journey thingwhatever. Other top moche considerations; what dreams may come, eternal sunshine, or Donnie Darko, Heaven Can Wait, requiem for a dream, departure, etc
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1. Gladiator – I know Zeb… “What we do in life, echoes in eternity”
2. Gattaca – “I didn’t save anything for the swim back.”
3. Coming to America – “Take us to Queens at Once!”
Coming to America! “To be loved! To be loved, oh what a feeling…” “I have a date with Lisa!”
1. Forrest Gump. Great story about a Southern boy and the love of his life amid the backdrop of constant change (and lack thereof) in American society. Great soundtrack, too.
2. Pulp Fiction. Amazing dialoge. Hilarious. Guns. Bad Motherfuckers. “I’m the foot-fucking-master.”
3. Wall-E. Pixar kills it as usual. Brilliant social commentary, relevant social/environmental issues, ranges of emotion expressed without the use of dialogue for broad periods of time, rogue robots rallying around a lovable underdog who enjoys “Hello, Dolly!”
This is impossible to narrow down, so I am going to list my top 3, lately …
1. No Country for Old Men. Very few movies sustain an unbearable level of tension as well as this one did. Even more impressive that they did it without music.
2. Inception. I don’t care what South Park says. I think the idea being overly convoluted and complex DOES make it cool.
3. Hot Tub Time Machine. Rob Corddry is a leading man. Who knew?
Hot Tub Time Machine!!!
1. Austin Powers (the original) – being a HUGE James Bond fan and a HUGE Mike Myers fan growing up, this was like worlds colliding for me. Unbelievable.
2. Snatch – Guy Ritchie made me want to do what I do professionally.
3. Spy Game – Tony Scott is the shit. A good number of his flicks could be in this 3 spot.