Banded Bench Press
12x 2 25 LBs
Black Bands (Red + Tangerine)

Extras
100 Push Ups
3x 10 Barbell Row (95 LBs)
600 Flutter Kicks
100 Triceps Press Purple Band
2x 100 Sledgehammer Hits (16 LBs)

3 rounds of
10 Deadlifts, 135# (115#)
50 Double Unders

3 x 5 min AMRAP

1) 15 Front squat - 15 STOH

2) 20 Burpee - 20 Pull up

3) Sled drag

Rest 1 min between the amraps.

Max Effort Squat Clean= 195 lbs

5 min Rest then:

5 Rounds

10 Reverse Wallball 20/14lb 10ft

20 MBC 20/14lb

10 Slamball 20lb

20 Double Unders

I tore through this one and could have gone even a little faster. I told Aaron I was going to beat his time before I started, so I had a little extra incentive to push. Since they are low weight and more cardio-focused, these are all exercises very well suited to me. My lungs feel like they are in excellent condition now. I don't ever really feel like I'm gasping for breath, and I can stay calm and relaxed churning through this type of workout. I'm almost always fighting muscle fatigue, not a lack of breath. I will say those MBC's were burning my hammie's something fierce though. The DU practice I've been putting in paid off, and I thing I only got tripped up once on all 5 sets.
I was fairly happy with my clean weight. I think it is a PR for me. I had Aaron watch/call the lift, and it was good. I added 10 more lbs., but when i went to pull it just felt all wrong so i stopped. I still need a ton of work on my cleans. I'm not opening my hips fully, and I'm bending my arms.
My lower back feels better this week than it has in a month or so.

Warm Up: Joint Mobil­ity fol­lowed by
Gym Length -
Inch­worm
Ulti­mate Stretch
High Kicks
Butt Kick­ers
Long Jump
Quick Sprint

Strength: Dead­lift
2,2,2,2,2,2,2,2,2,2

Recov­ery:
Tabata — 8 rounds of 20s work / 10s rest
bot­tom to bot­tom squats

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65)
• Ring push-ups

I HATE thrusters.

Cl&J
50/(4+4)x2-65/2+2-75/1+1-80-85-90-95-TEST
37-40-46-49-52-55-58-61-63-65 (NEW PR +4kg)

Cl Pull
Test-10%/5-Test/3x4
60-65

P Split
35/8-45/6x2
23-30

Test: Bottom of the squat, tension in the hips and hamstrings, Sott’s Press
Mob: Alternate two minutes each side of the hip flexion/rotation , near end range leg extension in the video (lateral hammy is easier to say, but it’s wrong) 4 min each leg total
Re-test: Can you Sott’s press 155? I was a much weaker guy way back in that video. Cuter, but weaker. How did your bottom tension feel? Were you able to have a more vertical knee?
Bonus: 2 min in your calves.

http://www.mobilitywod.com/2010/08/episode-08-mobility-i-has-it/

It’s SMFK’s Birthday and she aint 19 anymore… She’s 39!!!!! Sorry Tim…

For Tim: oh I mean Time…

39 Double Unders

39 Burpee Box Jump

39 Broad Jumps

39 T2Bar

390m Run

39 Squat

I ripped it up today, despite horribly sore legs. The T2B were much harder than I expected, as were the broad jumps. The MBC's from yesterday were evil! It has become terribly obvious to me that my forte is body weight exercises and cardio. I really need to get stronger. Heavy O-lifting is my Kryponite. :(

Morning: 30 min
1 min walk/1 min run, NB
122/147
7.05/4.42 min/km

Afternoon: 150 min
Warm up EMOM12 + 7 m HSW
1.Own skill
A. BMU practice for 20 min
- BMU 1+1+7x2 = 16 reps
B. RMU practice for 30 min
- Ring swing 3 x 5
- Support swing 3 x 10
- Hips to rings 4 x 1
- Turn with band 3 x 3
- MU assisted 5 x 1
- MU 1 x 1
= 6 MU

2.JG PP 26.9.2018
A. 3 x (3 kip swings + 3 hanging knee raises + 3 bottom half straight leg TTB + 3 three quarter straight leg TTB + 3 full straight leg TTB)
B. Strict Toe to Bar: 1 x max unbroken set
- 16 reps
C. 5 minute AMRAP of kipping TTB
- 56 reps

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Squat Clean + 3 Split jerks
- Build up

B. Every minute on the minute for 12 minutes:
Even: 5 Push jerks @ 70% of 1RM - 47.5 g
Odd: 10 cal row
-Alternate between movements

4.Accessory
A. 3 Sets:
A) 10 DB Chinese row - 30 30 30 lbs
B) 10 DB Bicep curl and press - 15 15 15 lbs
- Alternate between movements, 1 min rest between sets