05.15.19

“Look, talent comes everywhere, but having something to day and a way to say it to have people listen to it, that a whole other bag.”-Jackson Maine, A Star Is Born.

Fitness

1.power clean 3-3-3-3-3 work to heavy in 15 min.

2.10 min. coach led gymnastics

for time:

-800m run

-40 situps

-400m run

-20 double unders

-200m run

-10 pullups

Sport & Performance

1.2 clean + 1 jerk work to challenging in 15 min.

2.10 min. coach led gymnastics

for time:

-50 wall ball #20m #14f

-50 burpees

-25 wall ball #20m #14f

-25 burpees

post times to comments

smdregindividualmens1-1

Advertisements

05.14.19

“Unless you get out there and try to do it, you’ll never know.  That’s just the truth.  If there’s one reason we’re supposed to be here is to saying something so people want to hear it.  So you gotta grab it and you don’t apologize, you don’t worry about why they’re listening, or how long they’re gonna be listening for.  You just tell em’ what you want to say.”-Jackson Maine, A Star is Born.

Fitness

1.bench 6-6-6-6-6 work to a heavy 6 in 12 min.

2.press 6-6-6-6 work to heavy in 10 min.

for time:

-500m row

-400m run

-30 wall ball #20m #14f

-20 burpees

-10 toes to bar

Sport & Performance

1.bench 6-6-6-6-6 work to a heavy 6 in 12 min.

2.press 6-6-6-6 work to heavy in 10 min.

for time:

-800m sandbag run

-80 double unders

-400m sandbag run

-40 toes to bar

-200m sandbag run

-20 cal. bike

post times to comments

Daniela_-66

 

 

05.13.19

“Music is essentially twelve notes between any octave.  Twelve notes and the octave repeats.  It’s the same story told over and over.  All the artist can offer the world is how they see those twelve notes.”-Bobby Maine, A Star Is Born.

Fitness

1.squat 6-6-6-6-6 work to a heavy 6 in 15 min.

for time:

-15 ground to overhead anyway #95m #65f

-30 cal. row/bike/ski/run

-15 ground to overhead anyway #95m #65f

Sport & Performance

1.3 front squat / 6 back squat x 6 @ 85% of 1RM front squat

for time:

-30 power clean*

-50 alternating leg pistol squats

-2k row

*Sport #185m #125m, Performance #155m #105f

post times to comments

RSCN3522

Squats going up, on a Monday.

05.12.19

“A mother is the truest friend we have, when trials heavy and sudden fall upon us; when adversity takes the place of prosperity, when friends desert us; when trouble thickens around us, still she will cling to us, and endeavor by her kind precepts and counsels to dissipate the clouds of darkness, and cause peace to return to our hearts.”-Washington Irving.

Happy Mother’s Day!!!

Rest Day

 

05.11.19

“The fact that you can’t fully understand doesn’t mean he’s wrong.  It just means you haven’t gone beyond your own limits.”-Mike Wagner, Billions.

Fitness

1.deadlift 8 x 5 @ 80% of heaviest done last week

AMRAP in 12 min. of:

-200m run

start with 3 reps of each movement remaining, and add 3 reps each round (3,6,9,12, etc.) of:

-toes to bar

-kettlebell swing #53m #35f

Sport & Performance

1.deadlift 8 x 5 @ 80% of heaviest done last week

15-10-5 reps for time of:

-deadlift #315m #225f

-bar muscle ups

post times to comments

img_2002

Deadlift day.

05.10.19

“Corrections are in order.  There’s a way to make this work, and that way is hard, but necessary.”-Taylor Mason, Billions.

Fitness

1.8 min coach led mobility

2.power snatch 5-5-5-5-5 work to challenging in 12 min.

18-12-6 reps for time of:

-push press #95m #65f

-hand release pushups

-situps

Sport & Performance

1.8 min coach led mobility

2.2 UB snatch + 1 overhead squat work to challenging in 12 min.

21-15-9 reps for time of:

-handstand pushups

-alternating hand dumbell power snatch #50m #35f

after each round complete 50 double unders

post times to comments

smdregmensfinal-45

Matt with a big lift getting some encouragement from the Bawse on the sidelines.

View:

2019 Southern Maryland Regionals Gallery from Photography by Steve & Jane

2019 Southern Maryland Regionals Gallery from Mari Harsan Studios

05.09.19

“I like nightmares.  When I wake up, they leave me deeply valuing my reality.”-Taylor Mason, Billions.

Fitness

1.front squat 8 x 5 @ 80% of heaviest done last week

AMRAP in 12 min. of:

-20 wall ball #20m #14f

-15 kettlebell swings #53m #35f

-10 toes to bar

-5 hand release pushups

Sport & Performance

1.4 front squat / 8 back squat @ 94% of Monday x 5

21-15-9 reps for time of:

-bike cal.

-shoulder to overhead anyway*

*135m/95f Sport, #115m #85f Performance

smdregionalawards-44

Congrats to Matt C. on his second place finish this weekend!