MC

Wednesday Nov 15 2017


The basics are everything. Maybe calling them the basics doesn't really emphasize how important the basics are. Maybe we should come up with a new way to label what posture, the squat, the deadlift and the press are. Let's call them the all mighty important things one must master in order to lead a long healthy fruitful life in the sun.  A bit much? Maybe, but it's kinda true. Ok, we'll just call them the foundation of all great movement (much more catchy if I say so myself). To revisit the last time I spoke of this, we touched on the idea that without great posture all other movement will begin in a flawed manor. Posture means your head is in good position, shoulders are pulled back and down, rib cage is down with your ass in, glutes are engaged causing engagement of those pesky arches (which not many pay much attention to due to the assumption a flattened foot is a death sentence only cured by arch support and really intensely cushioned shoes). If you always start with that, great posture you are already set up for success. A few pointers you will hear about the squat, deadlift and press movements below:
The squat-lead with your hips, set that back angle like you have a bar on your back and when your back angle is set pull that ass down to those heels hit the hole squeeze that ass again and stand up.
The deadlift-top load, legs-hips-hips-legs, knees never move while the hips are moving and vice versa the hips never move when the knees are in motion.
The press- active shoulders, rib cage down ass in and load over rear shoulder.
There is one more thing that I forgot about that falls in to the foundation of all great movement category, mobility but that's for another night. (That doesn't mean don't do it though. Do it. )
Build a great foundation building Wednesday. 




1.) MC
3 rounds
30/24 cal Assault Bike
12 Shoulder to Overhead 135/95lb
Rest 1:30
2.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
*3.)  Every 2 minutes for 12 minutes 2 Overhead Squat @ approx 85%
note: this is heavy so please if you rerack that bar behind your head you make sure your wrists lead and your elbow stay high bringing that bar down.
*4.) Every 3 minutes for 15 min complete Snatch complex 3 times
Snatch Pull to Hang->Pause 3 seconds->Power Snatch from floor @ approx 80%
*5.) EMOM 10 min. 
odd: 15 Toes to Bar
even: 3 Wall Walks
note: top of wall walk should mimic the same perfect posture you'd have if you were on your feet, nose and toes
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Was there with my one arm doing stuff :)
12:49, 115#
13:36 85#
Should've done RX ๐Ÿคท๐Ÿปโ€โ™€๏ธ Planking shtuff
Schwinn instead of assault bike.
Yoga too. Melted.
12:24 @ 85#
Stayed up throughout the plank routine!
Participated rx :)
10:03 RX snatch 155 hashtag
Row instead of Bike
Sucked it up
16 something
Suck it up complete without being a baby.
13:27 w/ 45 cal row
What was with the 90 second break? Between rounds or part 1 and 2? I had a small break going up and down the stairs at Xperience And 3 rounds of the snatches at 155 til i ran out of time.
13:10 @55#
Took the struggle ๐ŸšŒ to plankville๐Ÿ˜ซ๐Ÿ˜‚ ๐Ÿ˜ผ
Planking stuff
Back squat 5x5 155# @ Home
11:13 RX
OHS 130#, snatches 90#, wallballs and T2B, strict PU, dips, curls
10:20 @ 85# planks
Nightmares tweaked my neck last night. Went light can't turn right.
9:30 RX
I joined Kate on the struggle bus to Plankville but did it with my 6-1-5 crew! Snatch stuff 75#, OH Squat work with Justin - Thanks! A few TTB at the end. #Gameday #BEATBucky
Planks. 185 # ohs
9:09 UB S2O
Suck it up complete - left side plank, right side plank, regular plank in push-up position, 2 minute plank on elbows and hands, left, right, regular - no fails / EMOM8 - 3 position clean + 1 jerk @ 195#
Snatch 105. TTB/HS.
10:30 #75 struggle bus today
Planking
11:37rx.
3snatch every 3 min 85# Planking
11:18 (65#)
Planked
105-110 snatch. 135 OHS.ENOM complete
**30 Cals on AD & #85 BOR > Suck it upโœ“ > Yoga!
planking wasn't too bad thanks to the option to switch positions. No downward dog for me though
10:27 @ 115#
9:36 Rx AAB
๐Ÿ‘น๐Ÿšฒ