1/9/13

My apologize for no posts the last couple of day. Been busy, have some exciting things in the future.


Sunday this is what I did.

EMOM 15 Minutes
First 5 Minutes - 3 Muscle ups with a 12# vest + 3 Ring dips on last rep
Next 5 Minutes - 10 GHD sit ups
Last 5 Minutes - 10 Pistols Alternating

Next I did.

5 Sets not timed just slow steady pace.
20 Meter sled pull - 135#
3 Push presses - 185#

The sled fried my legs so push pressing was tough..

Monday was a pretty light day.

EMOM 10 Minutes.
20 Seconds All OUT airdyne sprint
Rest remainder of the minute

I almost yacked.


Tuesday.

2 Snatch pulls + 1 snatch
Did 2 sets at 155, didn't go heavy at all.

Then did.

3 Front squat + 1 jerk
Worked up to 225# I am happy that I am starting to front squat that heavier weight again.
Jerk felt solid.

Did some core after

3 Sets.
10 Weighted back extensions - 45# bar
20 Meter Double KB over head carry - 53#

Double KB overhead carries are the toughest thing for me, it's mostly because of shoulder flexibility this was more of a mobility wod.. Kinda.

Later did a parter workout.

5 Rounds.
With a 25# vest
15 Burpees
200 Meter run
One person completes round while other rests.

This never got to a point where it sucked, a good steady pace and recovered fast after each round.

READ THIS.
If there is anything I can pray for, for the people who actually look at my blog. Anything that I can pray for please leave a comment, any needs, troubles, sickness, life problems. 

My home http://bsconditioning.blogspot.com/

Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/

https://www.progenexusa.com/default.aspx 
Use code - JOHN3 for 10% off any purchase

http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase 

http://www.fightthrough.com/

Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. And being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross. Therefore also God highly exalted Him, and bestowed on Him the name which is above every name, that at the name of Jesus every knee should bow, of those who are in heaven, and on earth, and under the earth, and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father. - Philippians 2-3:11