11-11-14

11-11-14

Practice Day
Honoring Veteran's Day

In teams of two:
Complete 50 total jumping, kipping, or butterfly pull ups while holding a folded towel between feet to maintain proper dynamic movement pattern
- each time towel drops, perform 10 hollow rocks together

Then:
-Using one hand only, the other must remain at side the entire time, switch hands at the 10 minute mark
-EMOM for 20 min, partners alternate minutes-
****Think of yourself as missing the arm that's not being used and honor our veterans, particularly those who return from deployments with irreversible injuries*****

Perform one round of bear complex with one hand at PVC/15#/30#
1 full clean
1 push press (no thrusters) to rear rack,
1 back squat
1 push press to front rack

"Fit is not a destination, it is a way of life."

11-10-14

Monday
Practice Day

Strength:
5x5 FS @ 50%
Rest 45 seconds between sets

Then: Practice Effort-
To work on and reinforce running form:
2x200 rest 2:00 between each...

Then : Event Effort-
Timed 1 mile

"Nothing great was ever achieved without enthusiasm."
-Ralph Waldo Emerson

11/7/14

Friday
Heavy week

7x1
Clean

3 rounds for time:
15 cal row
30 pushups
...
Mobility:
Banded spiderman into pigeon stretch
Shoulders

"Life is like riding a bicycle. To keep your balance, you must keep moving." - Albert Einstein