REST

Choose your gym wisely lest you become a product of your environment.

bdy wt bench press x 10
dbl unders x 50
ghd sit ups x 15
back extensions x 15
20# d-bell windmills x 20

5 rnds with 3-5 min rest

SATURDAY
TDS

ITS FRIDAY; EARN IT!

AM
swim 500 mtrs (full dress)
swim 200 mtrs underwater (in 25 mtr intervals)

PM

Row 500 mtrs (for a pr)

shoulder press

5-5-5

CSW

135# power clean x 10
hspu x 10
tire flips x 10
kte x 10
16# sledge hmr x 10 each arm

5 rnds with 2 min rest between rnds

DO MORE WITH LESS WEIGHT

back squats with a pause
3-3-3-3-3

suitcase d-lifts
2-2-2-2-2 (each arm)

1 hr mtn bike ride

THIN SKIN

30 muscle ups

*in as few sets as possible with 3 min rest between sets

SATURDAY

tabata style (cumulative reps):

row

push ups

pull ups

sit ups

1 arm 16# ball slams

rest 3:50 between exercises

cool down: handstand for time (objective is to get blood back into the head to alleviate the headache)

REST

Do you know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it.
1 Corinthians 9:24

BAD DAY

155# hang clean and overhead
dbl unders
10/50, 8/40, 6/30, 4/20, 2/10
for time

REST

The weakness of the herd animal produces a morality very similar to that produced by the weakness of the decadent: they understand one another, they form an alliance.

-The will to Power

2ZDAY

2x body weight d-lift
2x every 2 min for 20 min

TDS

Training philosophy according to Mark Twight:
1. The mind is primary
2. Outcome-based training (train for an objective)
3. Functional training (high degree of transferability)
4. Movements not muscles
5. Power-to-weight ratio (you must carry your engine)
6. Train all energy systems, emphasizing the most important
7. Training is preparation for the real thing: do something with your fitness
8. The mind is primary II (confidence, chemicals, carriage)
9. Nutrition is the foundation (outcome-based eating: eat for an objective)
10. Recover is more than 50 percent of the process

sunday

97# k-bell swings x 10
muscle ups x 5
5 rnds with 3-5 min rest

ONE CHANCE

max reps in one minute with one minute rest in btwn
row (calories)
95# push press
95# SDLHP
tire jump thrus
25# ball slams

REST

WORTHINESS, is a thing different from the worth, or value of a man; and also from his merit, or desert; and consisteth in a particular power, or ability for that, whereof he is said to be worthy: which particular ability, is usually named FITNESS, or aptitude.

from Leviathan
-Thomas Hobbes

front squat
5-5-5
squat cleans
~70 % of one rep max
1-1-1-1-1
tabata bar hangs
utilizing the hook grip at the same distance that you would grip the b-bell

one arm power snatch
1-1-1-1-1-1

REST THE BODY; WORK THE MIND

We are unknown to ourselves, we knowers: and for a good reason. We have never sought ourselves - how then should it happen that we find ourselves one day? It has rightly been said: "where your treasure is, there will your heart be also"; our treasure is where the behives of our knowledge stand. We are forever underway toward them, as born winged animals and honeygatherers of the spirit, concerned with all our heart about only on thing - "bringing home" something. As for the rest of life, the so-called "experiences" - who of us even has enough seriousness for them? Or enough time? In such matters I'm afraid we were never really "with it": we just don't have our heart there - or even our ear! Rather, much as a divinely distracted, self-absorbed person into whose ear the bell has just boomed its twelve strokes of noon suddenly awakens and wonders, "what did it actually toll just now?" so we rub our ears afterwards and ask, completely amazed, completely disconcerted, "what did we actually experience just now?" still more: "who are we actually?" and count up, afterwards, as stated, all twelve quavering bellstrokes of our experience, of our life, of our being - alas! and miscount in the process... We remain of necessity strangers to ourselves, we do not understand ourselves, we must mistake ourselves, for us the maxim reads to all eternity: "each is furthest from himself," - with respect to ourselves we are not "knowers"...
-On the Geneology of Morality
NIETZSCHE

rowing out of gas

row:
500 mtrs
1000
500
1000
rest 3-5 min

DILIGENCE

Webster: unremitting in effort.

95# overhead squats
26kg k-bell swings
30/20/10 for time
rest 5 min
95# push press
jumping pull ups
30/20/10 for time
rest 3 min
back extensions
ghd sit ups
30/20/10 for time

fat bar bench press
3-3-3-3-3

weighted pull ups
5-5-5-5-5

REST DAY

PLAN B: KAREN

Plan A: 135# press progression x 30 (default from one mvmnt to the next)
3 rnds with max rest

Plan B: Karen :(

5k hill run

diane

fran

REST

Knowing others is wisdom, knowing yourself is enlightenment.

-LAO-TZU

it's saturday; train anything for 3.5 hours

TDS

Filipino Martial Arts

Brazilian Jiu-Jitsu