Blue Collar

Friday Oct 19 2018


Our programming isn’t meant to be done. Done meaning all, no more left to do, finito. Odds are if you did everything on this list you would become Superman/Wonder Woman but only if you don’t die first, see the thing is common sense and goals. Pick a goal and use the programming to facilitate i.e. do the stuff that helps build the skill you want to master. 
You know the old saying that you can only be great at one thing? It’s a bunch of crap and that’s why I program the way I do. Every single person with every single goal has programming daily. Don’t become obsessed with trying to do it all but if you want to do It all, you have programming as well. Food is a very vital part of my programming too FYI, food not supplements. Eat steak, broccoli, white rice, Sweet Potato, Avocado as often as possible as well as other food. Food. Alcohol also does not help you if you want it all, if you want to be the best alcohol has got to go. 
Long story short, use my programming to become better but know what the term ‘better’means to you first. 
Have a great Friday!
1.) Every 3 minutes for 15 minutes 3 Power Snatch working up to a 3RM
Then 
3 minute AMRAP of Power Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then 
2 minute AMRAP @ 95% of 3RM 
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM 
*3.) Every 3 minutes Snatch Deadlift for 15 minutes establishing a 3RM
Then 
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight. 
1.)  Blue Collar
22 minute AMRAP 
Hold as long as possible Bear Hug Sandbag Carry 150/100lb
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
Log Thruster as long as possible until movement stops or log gets set down
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
As many unbroken Bar Muscle Ups 
1 minute Assault Bike (20 sec sprint / 40 sec maintenance)
*2.) for time:☠️💀😵
7 Deadlift 255/175lb
7 Bar Facing Burpees 
7 Cleans 255/175lb
7 Bar Facing Burpees
7 Deadlift 255/175lb
7 Bar Facing Burpees 
*3.) 17 minute AMRAP 
1 Legless Rope Climb
20 Handstand push-up 
*4.) Cardo's Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/20 10 4-count Mountain Climbers
Note: plank is push up position and rest as little as possible 
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Completed rx except bar muscle up
Sandbag hold 3 minutes each time. Snatch completed but it was not good
Gauntlet wod 1&2 practice
10min amrap 5 front squats 205 10ghd 15wb 10ghd 3rd+8wb
ICR 7- 4 rounds
Gauntlet wod (DT burpeed), team wod with friends
did some things
40kg snatchy snatch
Snatch 30kg. 3 rounds stuff.
Worked until 8:45 p.m.
10 snatch @ 30 kg/2 rds
3:30 sandbag hold, 22 log thrusters/8 bmu from 30" box
Snatch ^ 40kg
Stuff and Things
Snatch to 55kg, 10 reps at 50.