Italian Stallion

Tuesday Jan 9 2018


21 Day Challenge will start next Friday and this one is going to be a Fasting Challenge. The details will be up in the next few days and if you're interested in trying something a little different with your nutrition this is the challenge for you. 
Have a great Tuesday!
1.) 10 Strict Press @ approx 60%/5 Strict Pull-ups every 2 minutes for 10 minutes
2.) Italian Stallion 
7 rounds 
25 Double Unders
20m Dumbbell Carry 50/35lb
5 Dumbbell Push-ups 
10 Dumbbell Power Clean 50/35lb
5 Dumbbell Push-ups 
20m Dumbbell Carry 50/35lb
Note: dumbbell heads must touch ground each rep
*3.) 7 minute AMRAP 
10m Overhead  Walking Lunge 95/65lb
9 Bar Facing Burpees
Note: you should always end up facing your next lunge 
*4.) 4 x 40 cal Assault Bike, rest 1:1
*5.) 7 minute AMRAP 
Add one rep to the Clean & Jerk each round
50m Run (around the pillars)
1 Clean & Jerk 225/135lb
*6.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: still missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong


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Nate Hall14d

Lame excuse

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Bruce Hoffort14d

That sounds made up

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Brad Rush14d

Come on, it's almost my bedtime so I can make the 515

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Angel Anderson14d

Lammmmme

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Troy Foley14d

It’s like you’re TRYING to suck tonight...

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Sylvia Christensen 14d

This comment deserves 5 stars

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james macco14d

used up the β€œdog ate my homework β€œ excuse?

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Grant Soletski14d

Just to let all you smartasses know the belt broke on the vacuum while I was at Camp Douglas and the first thing I came home to was that. Worked out and then stayed to fix that instead of going home and then to top it off a bearing on the roller was seized up fixed that too. The gym will continue to be clean so you're welcome. Love you all.

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Sal Bertuglia14d

You know what they say about excuses. They are a lot like @ssholes. We all have them and they all stink.

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james macco14d

Now I feel bad for what Troy said. 😏

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Troy Foley14d

That makes one of us.

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Chris Ness14d

Did you suck up my jump rope?

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Grant Soletski14d

I'll find it tomorrow

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Whiteboard
19:47. Yuck.
55 sp
25#, 50 singles, 40# strict press and banded pull ups, ghds
45# SP. 20:14 15# db
70# SP/ run+c&j EC got 2/6 c&j
13:44 20# Singles
75# 2 rounds 45# 3 Rnds SP. Mix strict and black band PU
18:24 30# DB first round/20# for 6 rounds
50# SP
16:33 #50 dumbbells, singles for jumprope
Sub DB FS for DB PC | SP 85#
I’m ded
Hammy rehab Day #2. Scaled the scaled version of the scaled workout.
14:50 RX
55# SP
17:20 35#. DU πŸ€¦β€β™‚οΈπŸ€¦β€β™‚οΈπŸ€¦β€β™‚οΈ
SP-75}. EC - handstand walks & pistols
I showed
Some deadlifts instead of cleans (crabby shoulder) sp at 65. Bs 205. Thanks grant for working on the knots!!
65# SP 16:07 @ 30lb
65# SP
85 press / 15:26
i like that workout
14:50 @ 20#. Penguins
Should have probably gone heavier. SP 45#
Press:100#. At firehouse.
18:21. I left a piece of my soul on the floor today.
90# SP
18:36, 15# DB
50# SP first two, 45# last three rounds. Banded SPU.
45# SP band PUs
16:00 20lb dumbbell . 55lb press
18: 50? 35#
95# strict press
Like 13:30 but I did it wrong
But 25 unbroken DUs for a PR😊
16:47 35#, step Ups onto two 45# plates
Jumping still painful 😐 strict press 55#, all the strict pull-ups
15:58 RX
60# SP, overhead lunges/BF burpees, dips/parallel walks, BMU progressions
22:00 RX - yuck
60# SP
18:55 20#
55# SP banded PU
18:53 40# dubs and singles mix
75# sp
Mobility Day
Learned some new mobility movements from Kelly Starrett's book. Italian Stallion complete in 12:20 on 1/10/18 after class.
14:05 17.5 bd, knees 2nd set od pushups.. 50#sp, grn band pullups
Rest 😭😭😭
16:43 / 75# SP
Not that anybody was wondering.... but my jump rope broke. I frowned.
22:02 15# db
Did some work. #45 & 2-3 DHPU + 2-3 BA. WOD @#20 (only 5 roundsπŸ™„!!) MWOD Knee therapy.
30lb dumbbells. 75# SP 4x40 bike bonus
I kept hearing something behind me and then realized it was my big ass dragging
105 SP
14:32 @ 35#
Press and pullups went well, wod didn't