Forward

Friday Nov 3 2017


Let's just say every stride you take is approximately 5 feet while running so if you ran 400m it would be about 262 times your feet are hitting the pavement. Now multiply that by 4 rounds and you are hitting that ground over a 1000 times. High reps right yet running form is often disregarded as something that really isn't that important which in my eyes is opening us up to frequent injury. Just think about squatting a 1000 times letting those knees cave in, no way right? So why do we let that happen when we run? Running with a flat foot will lead you down a path you don't want to go down as will running with a loose midline. Treat every step as a rep and watch that running game of yours improve exponentially. 
Have a great Friday!
1.) Forward
4 rounds 
Run 400m 
20 Box Overs 24/20"
2.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
*3.) Every 3 minutes for 4 rounds 3 Back Squat @ approx 85%
*4.) Every 90 seconds for 5 rounds 3 Position Clean (HH,H,F) + 1 Jerk @ approx 75%
*5.) 10 minute EMOM
odd - 20/16  cal Assault Bike
even - 15 Chest to Bar Pull-ups
note: scale reps to 15/12 cal, 10 c2b
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10:56. Thanks for the push Jess! 👊🏼
Major core work. BS @185
.5 mile assault step ups
13:08 & Abs
Glad my autopilot lead me to the gym...I was looking for excuses to not show up today.
39 DU in a row PR practice
21 MUs
10:11 same time as a year ago clean progression ec squat ec
12:39 Includes one attempt at going through the box rather than over it.
completed all the f*&#ing tabata's. Ab's are sharp enough that i may cut someone if i hug them.
Tabata abs ☑️
18:01 Very solid last place finish
4 rds of 3 BS at 285#
15 second PR
BS 210#
Worked until 9:00 p.m.
BS 230. CJ 140.
4x3 FS 160#, 15 min split jerk EMOM 155-160#. 190# BS
11:51 at home
12:23, bike & box step overs