8.30.14

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Went to the first Miami Surge home match tonight on the Grid. They beat the New York Rhinos and it came down to the last event. It was pretty dang exciting to see live. Here’s the YouTube link if you want to skip ahead to the final event 2:15 http://youtu.be/SJmfD_o932c

This morning I did a mile sled drag… slowly… In the sun… And probably lost 2lbs over 30min. Good recovery though… I think?

Then I did some posterior chain with
4 sets of
Reverse Hypers x15
Super set with Death March 20 steps

By then I was pretty warmed up so I did the gym WoD because it just looked like people were having so much fun. I used 35#.

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MFS: 3/4/7 – more tired and legs a little sore today too.

8.28.14

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AM
Yoga

Then
6x400m ~1:30-1:40 with slow 200m jog between.

PM
10min. EMOM
3 Hang Power Cleans
160

3 Clean Deadlift from lower blocks than last week
Went to 235

For Time:
25-20-15-10-5
C2B Pull-up
HSPU
5:35

4 Rounds
15 Reverse Hyper 120#
15 Russian KBS 70#
Rest 1min.

MFS: 3/3/5

8.27.14

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Hip bridges. Finally finding my posterior chain with these. I Like!

Midday
Swim
4 x 50m
2 x 100m
2 x 200m

I can flip turn on 50s now, but the further I go I get too tired out by them. Obviously I’m not doing them great.

PM
Backward roll practice. I finally connected 2 from a swing!

4 sets
2 strict MU + 3 kipping MU + 1 forward roll + 5sec. support hold + immediate 5 bar MU

4 x 20/20 L/R Handstand side walks

4 x 10 hip bridges with 95# @3011

MFS: 2/2/4 – shoulders are sore and rhomboids.

8.26.14

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Sometimes weighted handstand
holds get tedious so I multitasked today with an inverted couch stretch to take my mind off of my arms.

AM
A1. DB Row tempo
55#
A2. Single leg RDL tempo
35#s
B. single arm FW 90# x 50m; 3 sets per arm; rest 90 sec btw arms
C.
AIrdyne sprint 15 sec very hard
rest 2:45
x5

PM

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MFS: 3/3/4 – not sore from squatting. Just barely tight.

8.25.14

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Congrats to the Miami Surge for winning their first match yesterday!

AM
4x behind the neck strict press @3011
75#

4 Rounds
5 Muscle Ups
5 Wall Walks
90sec. Airdyne @90%
Rest 2:00

PM
A.
Front Squats x2 @4111
Built up to 115 then to 95+chains woohoo! They are not as pretty as I’d like them but least I’m doing them again.
B.
Hang Snatch – Singles up to 135 power


C.
Snatch Pull from below knee (lower than last week : ) – 3 x 2 @175

MFS: 3/2/3 – squatting felt pretty good today. Slowly but surely!

8.24.14

Active-ish Rest Day

Today I went to watch the Crush Games in Miami.

While I was there I saw old friends

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Tried on new Relentless jeans

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Did some weighted pistols

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And watched the Miami Surge take on the Boston Iron from the Surge booth…

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And from the stands!

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I also saw more friends (un-pictured), tried the new Kill Cliff bars (they’re better than Quest bars I swear!), and danced with a giraffe mannequin. You can decide for yourself which statements are true!

8.23.14

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Today’s work. Really trying to strengthen my posterior chain before I start squatting again.

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