The Fourth!!
Wednesday, July 4, 2012
We are only open from 9am-Noon Today!
Mobility:
Jog 600 meters
Hip Mobility on Box, 2 minutes
DROM
Warmup:
2 Rounds of
4 Strict Pullups
6 pistols, (3 each side) weighted if possible
8 Kettlebell Press
10 GHD Situps
Workout of the Day:
“Half-Strange”
4 Rounds for time
600 meter run
1.5 Pood weighted Pull up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kbs
1.5 Pood kb thruster
Notes: Sub dumbbells if needed for any warmup or workout movement (workout weight in pounds is 55/35). Both the Walking lunges and the thrusters require two kettlebells or dumbbells. For the weighted pullups, kipping or strict is permitted and the weight must be hanging below your waist. No weight vests allowed for today. If you cannot perform 3 strict unweighted pullups in a row, this is the skill you will be working on…even if you can perform weighted kipping pullups!
Cool down:
Max Pushups in 60 seconds
Max Situps in 60 seconds
3 Position Wall Extensions, 30 seconds each
Hip Mobility on Box, 2 minutes
Have a Fun Day!
Normal class structure will not be in effect today. Coaches will still be around to help, but we want you to get in, get your work done and get outside! The weather is supposed to be beautiful today and we encourage everyone to take advantage! Some people will be biking down to the South Bay, others playing volleyball, and most will be grilling out and enjoying a few daytime cocktails!
Below is a recipe for my preferred summertime drink, along with a few other comments from Robb Wolf on the topic of booze. Enjoy your day responsibly and feel free to post what you’ll be up to today! Happy 4th of July everybody!
Splash of soda water
Over Ice
Salted Rim optional
Drink one or two of these on an empty stomach early in your evening. Wrap up the night with some protein and fat, and you are set….There is also some chemistry behind the recommendations. The lime juice blunts insulin release and the carbon dioxide bubbles in the soda water act as what’s called a “nonpolar solvent.” This actually extracts the alcohol from the drink and delivers it to your system faster…
…Beer is generally loaded with gluten. If you can find a gluten-free variety, give it a shot, but keep in mind it does have significant sugar content…If you go for wine, opt for dry varieties, as they have less sugar…
Early morning…worked up to a Max Effort Front Squat and ended up at 325#. Big PR.
Then did a slightly tweaked chipper due to my right hand being out of commission. I wore a 30lb vest.
50 KBS 24/16kg
25 Burpees
10 Strict Pull Up
7 One Arm DB Snatches (100#, all left hand)
10 Strict Pull Up
25 Burpees
50 Wall Balls 20#
16:22
Strength
1) Back Squat: planned 1X3 @230(90%), 1X3 @245 (95%), 1X1 @255(100%), 2X1 @270(105%) – rest 2:00-3:00 between sets. Aborted after 1st round bc of groin strain. Booo.
2a) 4X5 Push Press – 135 3×145, rest 60 sec.
AMRAP 2 min 20 plyo jumps (touch ground on both ends)/10 pushups/10 pullups, 2 min ME unbroken 145# power cleans
Rounds: 1+8 pullups 1+9 pullups 1+9 pullups 1+8 pullups
PCs 7-6-5-5
South Bay Iron Man
Run 1 mile, paddle 1/2 mile, drink 6 beers, for time: 40 min.
Happy 4th of July! If you are in in south bay I will be at 2nd st and the strand.
Frankie, you are the only person I know (personally) that has ever finished chugging all 6 beers without puking. Nice work!!
10 x 2 3 Stop Snatch Pulls + 1 High Hang Snatch, rest 40 to 60 seconds
125
135
135 (miss)
135
135
135 (miss)
135
135
135
140
4 Rounds, 45 seconds between movements
1a) ME Strict HSPU + ME Kipping HSPU
1b) 5 Strict weighted C2B pronated pull ups
1c) 15 GH Raises
1a) 4/5, 3/3, 2/2, 3/3 (paralletes, 6 pads + 1 abmat)
1b) All 1 pood (16 kilo)
1c) 10/5, 12/3, 9/3/3, 9/3/3
Workout of the Day:
“Half-Strange”
4 Rounds for time
600 meter run
11 reps Strict pull-ups (yellow band)
11 Walking lunge steps, carrying 26lb kbs
11 26lb kb thruster
27:39
Max pushups in 60sec: 20
Max situps in 60sec: 32
HAPPY 4th : )
Happy Fourth everyone!! Tequila! We all know what happens when enough of that goes around…
Btw, Strongbow Cider is very low in sugar/carbs. I believe only 9 carbs per bottle (so one block for all you zoners). WAY less than most other ciders I’ve seen and my new fav. Only place I’ve been able to find it around here (thus far) is BevMo.
See y’all at the beach!
Thanks for the tip on Strongbow. Xxoo
You’re welcome Sandy!