October 18th, 2016

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

A. HS Hold; Accumulate 90 seconds (5 minute cap)
B. Weighted Strict MUs x 5-7 total reps
C. HSPU Negatives @defecit; 7-10 second lowering x 2 reps @10/6″ (kip out of bottom) x 4 sets

15 minutes (grunt work):
100ft Zercher Carry
100ft Overhead Carry w/KB or DB Left Arm
100ft Bear Crawl Sled Drag
100ft Overhead Carry w/KB or DB Right Arm

Right into…

15 Minute Run @70%



  1. A. 3:29
    B. 7 reps with a 16# wall ball between my legs. Felt easy.
    C. Done. Also felt good!

    Grunt work:
    Done. Used 185 with an axel bar which was a pain to pick up. Combination of rocking it back and forth, then power cleaning it to my elbows (hurt!) and then finally resting on my knees and sneaking my arms under (front squatted it up, hell)

    Then 50# DB for the OH walks and 140# for sled pulls (which was too light) but it felt good to feel each leg work by itself and burn cause I was able to move quick.

    Then run: covered 2 miles

    Liked by 2 people


  2. Gymnastics
    5 minutes of practice
    7 reps – 2 with 10# ball, 5 with 15#ball
    1 set done at 6″, 3 sets done at 8″.

    Grunt work
    225/70# DB/135#

    Run done – went out the other way. Made it down to the gas station near the Miriam and then back.

    Liked by 1 person


  3. Hit a class at Crossfit Lincoln (visiting family):
    Front squats – 5 sets of 5 at 165
    Farmers carry with 53# kettlebells for 400m (this was really miserable) at 4:28
    Bent over rows at 95/105/115



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