5-28-15

Anna and I getting GPP work in using the prowler and sled

10 rounds--45 paces (because that is the distance between mailbox and tree--easy markers to see)

push prowler down and then return with sled--1 minute rest between rounds

2 rounds--walk

2 rounds--fast walk

2 rounds--jog

2 rounds--run

last round--walk 

5-27-15

1--Reverse Hyper 4x8
2--Box Squat 2x10; 2x5; 2x4; 2x3; 2x2; 2x1
3--Speed Deads x2 EMOM for 7 min
4a--Glute Ham pullover abs 5x20
4b--BB curls 5 x 20

Anna performing twisting abs using the glute-ham raise

She needs to strengthen her core for volleyball

Anna perform one arm rows

Needs to increase strength to help with serving and killing the ball

5-26-15

I have a laundry list of excuses of why I haven't posted recently, but I'll spare you all the ridiculousness

3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

Conditioning

“Tommy Mac”

5 Burpees
5 Thruster 115/75#
5 Burpees
5 Power Snatch 115/75#
5 Burpees
5 Push Jerks 115/75#
5 Burpees
5 Hang Squat Clean 
5 Burpees
5 OHS 

5 Burpees

5 Thruster 

5 Burpees
5 Power Snatch 
5 Burpees
5 Push Jerks 
5 Burpees
5 Hang Squat Clean 
5 Burpees
5 OHS 

Always training: everything can be turned into training

Shout out to BioGuy

Why use these....

When you can use this

5-5-15

High Pulls:  worked up to 4x1

5 rounds for time

Push Press x 10

Farmer's carry: length of barn and return

40 flutter kicks

completed in 6:50

Some of the new toys that Skip's Dad picked up for us

Dads are always looking out for you

5-4-15

Bench 3x5; 2x3; 2x1

Fat bar Incline Press 3x10

Supine Pulls 3x10

I think this would be a BA tattoo

4-30-15

Deload Day

Reverse Hyper 3x8 

Shoulder mobility

Strict Press 6x5

BB curls 6x8 superset with 6x10 pushups