New Shoes

Thursday Nov 9 2017


The Front Squat, in my opinion, builds more grit than any other lift. First off, having heavy weight sitting on that front rack position puts substantial pressure on the shoulders punishing every soul that hasn't yet reached a quality front rack position.  To top it off, it chokes the air right out of you. Now the beauty of the Front Squat is that the front rack position allows you to bail anytime you want with ease. Like so easily, just drop and the pain is all gone. What builds that grit is the fact that even though you have an easy way out and every rep is screaming at you to just drop that bar, you say oh hell no and grind through another rep. Think of grit strength as your Super Boost that if you've accumulated enough through past grit building exercises you can use at the end of that workout when death is imminent but not for you.  You've got your super boost of hard earned grit. That super boost is very valuable come open season which is right around the corner as well as during that little competition coming up in February. Front Squats build grit, do Front Squats. 
Hey Thursday.
1.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 70% 
2.) New Shoes
3 rounds 
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80% 
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.)  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 
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8:46 50# db
FS 205#
35, then 25. Some of 'em were jerks. FS @105
5:54 25# DB
Could've went lots heavier on the good arm, bad arm was being a b*tch. GHDs half full, half parallel. Front Sqwaats @90# felt easy peasy!
165# FS And EC clean complex
8:15 35/50 DB MedBall Situps
FS 185/195# CleanEXT-Power : 155#
13 something? | ab mat n 25# wallball; 50# DB.
FS 225
Last day of hamstring rehab
May have to ease back into things with some bicep curls and treadmill work at Planet Fitness first.
6:22 35#
FS PR 155#
12:42 80#/abmat. FS255
8:22 #50 DB EC PC #225 FS #230 squat clean pr tie #265
6:54 100#
FS @ 265
25#, GHD to //. FS 115#.
10:22 55#
185# FS
7:38, two rounds @ 25#, one at 35#
FS 105#
Part 1 and 3 both at 205
That's it. No more.
8:48@ 35lb, 105lb FS
6:50 50# DB, abmat with 20# med ball
FS...2 rds at 205# and 3rds at 215#
30 muscle ups for time - 56:12
Did the wod too
5:07 20# abmat wallball su
65# FS with no box and legit depth, Happy knee👍 Yoga w/ T🙏
9:10 25#
85#
8:17 30# db
FS at 110#
125# FS
8:31 45#
FS 145#, cleans 115#, Tuesday’s bike and handstand walks
7:57 40# • 125# FS
FS 135#
9:02 w/ 45#
Thanks to the 515 crew letting me join in! Could have gone heavier but good starting point. Half GHD/Half parallel. FS 115#, PC 115# (form finally feels smooth!), BB OH Walk 105# and 1 min HS Holds (split to 40/20..)
6:55 60# ghd's 2 parallel
FS 205# Ec power clean @185 worked up 2 225# ( 20# PR) snatch pulls w/ D
??:?? 80# 1/2 full 1/2 parallel ghd’s
FS @ 225# ( should go heavier)
10:35 @65/70/75
FS @205; EC Cleans @185; butterfly pull up; handstand walks
12:53 with 80# dumbbell. Tried 85# in warmup but it was unsuccessful
Sets of 4s, 3s, and 2s for the single arm push-press / 235# front squats / 16 alternating 70# dumbbell clusters in preparation for this Saturday.
#100 fs
7:52 #40
Should have gone heavier
6:52 (35#, Ghd to //)
Fs 135
8:00 50#, abmat with 20# wb
185 fs
9:20 something, 50# DB/Ab mat
155 FS. Clean ext/PC EMOM 155#
#25 DB (30 just a lil' too outta control); FS: #85 (slowly going up); 1k row (4:34), and 🔥Yoga🔥
9:50 with 45# DB
Took a quick timeout to perfect my GHD dismount. Nailed it!
7:24 @ 60#
12:19 75#
225# FS