SQUAT CLEANS

starting with 135#
1-1-1-1-1-....(add 10# per single until reaching critical mass)

REST AND CONSIDER YOUR MORTALITY

The heart beats incesantly like a time bomb that we can't hear but know it's there. Like a time bomb that will explode at an undetermined hour, the heart will stop beating just the same. If we lived with a time bomb strapped to our chest would we do anything differently? What if the clock was only audible at random intervals, reminding us that we could go at any time? Would the loud and unwelcomed ticking ruin our day? Do we prefer deafened ears to the sounds of our dimishing capacity? Our quota is getting consumed with every second. Do we really have time to waste? Can we count on doing it tomorrow or some other day?
We don't rest because we are lazy or because our capacity is exhausted. We stop so we can start again. Rest only so that you can go harder. When you're laid to rest you can take a break once and for all. Avoid dying before expiring.

TDS, BJJ

TIREd

5 rnds with 3-5 min rest

50 mtr tire drag sprint
" " farmers carry (95/85# logs)
" " sledgehammer sprint
10 sledgehammers

FIGHT GONE BAD

ON THE EVE OF FGB

To some people it's just a work out, a social gathering, a way to raise money for your affiliate, meet people, or whatever else the English do to pass time until they die. To others it's a serious endeavor, an opportunity to dissect themselves, to go into the dark little corner of their soul and get their hands dirty. It's an opportunity to bridge the gap between mind and body, a tight collaboration between two allies that, together, are stronger than if one or the other were the sole perpetrator. 

The work out is pretty simple really. The heaviest weight lifted is 75 pounds.  After doing thrusters with 95 pounds who can't do a respectable number of wall balls with 20 pounds? 24 inch box jumps; not so bad right? Row for calories. Together these ostensibly simple pursuits form a shit storm that nothing less than pure mettle can overcome. The first of five movements on the first round will put you in the red. Then, it's damage control until you have time to breathe. One minute isn't enough time to recuperate. You'll be provided with ample opportunity to roll over, to acquiesce, to succumb to self-preservation, to die inside and make excuses, to justify and rationalize your unexpected performance. 

To succeed tomorrow you have to come together on the inside. Consolidate your reasons for doing what you do. Carve your motivation into your guts. Open the door to pain. Don't wait for it to knock. Set the table and invite it to breakfast. Running will only multiply its effects. If you aren't going to war tomorrow then you aren't going anywhere. This isn't just a workout. It's a once in a lifetime chance to meet your maker, to take responsibility for who you are and why you're here. If your name were in the dictionary then tomorrow will be your opportunity to write the definition. 

REST

"It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters."

— Paul "Bear" Bryant

TDS, BJJ

5K on the sand

NAB, LITTLE CREEK

whatever it takes

pull ups x 8
push ups x 8
24" box jumps x 8

max rnds in 15min

TABATA SUNDAY

with work:rest ratio = 1:1

row (for calories)
135# push press
115# sdlhp
95# thrusters

REST

6 muscle ups

200 mtr sledgehammer sprint

3 muscle ups

5 rnds 3-5 min rest btwn

CSW

tire drag/tire flips
1/5
3 rnds

sumo style d-lift
1-1-1-1-1-1

double tire jumps
5-5-5-5-5

REST

Most people live, whether physically, intellectually, or morally, in a very restricted circle of their potential being. They make use of a very small portion of their possible consciousness, and of their soul's resources in general, much like a man who, out of his whole bodily organism, should get into a habit of using and moving only his little finger.

William James

warm up

row 5k

97# one arm r k-bell swings

ring dips

21-15-9

OH squat practice
135#
21-21-21

rest control
95# push press
30x
rerack/3 breaths only
20x
2 breaths
10x

squat clean practice (80% of 1rm)
1-1-1-1-1

35' rope climbs (no legs)
1-1-1-1-1

REST

CSW

9-9-09

hang power cleans
9-9-9

EXPERIMENTAL BURPEES: CHANGE ONE

5-5-5-5-5-5
2-3 min rest btwn
forward and backward = one rep

ELIZABETH

135# squat cleans
ring dips
21-15-9

raise the standard and do it without removing your hands from the bar or rings during sets

REST

Main Entry: prep·a·ra·tion
Pronunciation: \ˌpre-pə-ˈrā-shən\
Function: noun
1 : the action or process of making something ready for use or service or of getting ready for some occasion, test, or duty
2 : a state of being prepared : readiness
3 : a preparatory act or measure

TDS, FMA, BJJ

WORK THE TECHNIQUE; NOT THE WEIGHT

b-bell thruster
5-5-5
push press
5-5-5
(experimental) burpees over the bar
~20-30

CSW

45# weighted pull ups x max reps
270# pallet pull x 60' rope
95# b-bell farmers carry (each arm) x 20 mtrs
tire flips x 20 mtrs
pull ups x max reps
270# reverse pallet drag

5 rnds with 5 min rest btwn

DIMINISHING RETURN

squat cleans

1-1-1-1-1-1-1