Thursday, January 9, 2020
Hesco
The objective of any mission is the point of the mission in the first place. And the result of the mission depends on the success or failure of said objective. That was confusing but bear with me! The end result is all that matters, while everything you do in preparation for the objective is important if it doesn’t help you succeed no one will see that you failed your preparation, only that you failed the objective. The same goes for a successful mission, the end result is all that matters to most. If you fail one day eating, two days, three days, whatever the case may be it’s ok as you’re hopefully not at your objective yet and you can continue the mission without anyone even knowing you slipped up. Never quit, set reasonable objectives and succeed. Simple as that:)
Yo Thursday!
Yo Thursday!
KB & T ‘executive decision = E90” DL (v. 3’)
1.) Every 1:30 do 5 Deadlift @ 50% for 6 rounds
note: set up for each rep of all sets prior to pulling
note: set up for each rep of all sets prior to pulling
2.) Hesco
100 Double Unders
100 Double Unders
80 Alternating Dumbbell Snatch 50/35lb
60 GHD Sit-ups
40 cal Assault Bike
20 Pistols 1.5/1 pood KB
*3.) 5 x 3 Power Clean Blocks @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
*3.) 5 x 3 Power Clean Blocks @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
*4.) Strict Ring Dips
7-6-6
Strict Pull-ups
7-6-6
7-6-6
Strict Pull-ups
7-6-6
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
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Jennie Campshure
19:44
DUs✅ 15# DB Sn* AB Mat with 12# ball * 40 cals✅ Squats no weight 85# DL
4
0
Laura VanderKelen
15:57 subbed 40 kettlebell front rack lunges @ 35# instead of pistols
Deadlifts @ 130#; power cleans up to 53 kilo
4
0
Pauly VanderKelen
13:45
Tripped once on DUs / UB Dumbbell Snatch / UB GHD Sit-Ups /~400 watts for Bike / 4x5 Pistols with 53# Kettlebell / 315# slow, controlled, UB DL / Emperor Kuzco workout from 12-20-19 complete with 3 out of 7 Bar MUs complete when time expired / Barbell Complex: Deadlift, Power Clean, Hang Power Clean, Push Press, Push Jerk, Split Jerk complete @ 135,155,165,185,195,& 205# / Shoulder mobility with band, 4x8 Overhead tricep extension with a 75# dumbbell / 4x10 Bent-over dumbbell Row with (2) 50# dumbbells.
1
0
Sam Goldsmith
25:03(done with bike at the cap)
225 dl 200 single unders pistol squats to box
7
0
Steve Schaefer
15:33 lots of mods
200 Single unders, med ball sit ups, box pistols 185 DL
4
0
Theresa Rosenquist
17:05**
**Mods(!): 300 SU/#20 DB Sn/GHSU✅/bike✅/#26 gob.Sq + some fun EC w/ KB,MG,&KB -> Psoas smash!!😳. DL:#135 (bar!)
7
0