8 rounds x 1 rep – Work up to near a 1RM
3 Muscle ups
10 Power Cleans 95/65#
Then get to work with a roller or lacrosse ball and loosen up your hips and shoulders. Get in some rotational stretches for your torso and hips as well. TAKE YOUR TIME.
If honor be your clothing, the suit will last a lifetime; but if clothing be your honor, it will soon be worn threadbare. ~William Arnot
5 Shoulder Press (65/95#)
5 Push Press
5 Push Jerk
15 Box Jump
200 meter run
*A round starts every 5 minutes. Time each round. Score is your total time.
If everyone were clothed with integrity, if every heart were just, frank, kindly, the other virtues would be well-nigh useless, since their chief purpose is to make us bear with patience the injustice of our fellows. ~Jean Baptiste Molière
Bacon-Wrapped Sweet Potatoes
yams or sweet potatoes – 2 medium
nitrate-free bacon – about 9 slices
Preheat oven to 400°F.
Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges.
Use kitchen shears or a sharp knife to cut bacon in half lengthwise. I find that a thinner cut of bacon works best.
Wrap each wedge with a bacon slice.
Lay slices in a single layer on a large, rimmed baking sheet.
Bake for 10 minutes, then use tongs to flip the wedges, and continue baking for an additional 15 minutes or until the bacon is crispy.
You can see this recipe and other AIP-friendly dishes at www.phoenixhelix.com
These movements are NOT done for time!
Do this 10-1 for range of motion ONLY. Get a nice deep squat and ball over the blue line; proper depth on the ring dips with lockout at the top.
Wall Balls 20#/14#
4 x 200m Run with a one-minute rest interval.
It’s impossible to be loyal to your family, your friends, your country, and your principles, all at the same time. ~Mignon McLaughlin
1000 meter Row
50 Thrusters 45#/35#
30 Pull ups
Values are good things only if they are good values. ~Michael Josephson
Arm speed in the jerk with Coach Burgener – [video]
I have found some of the best reasons I ever had for remaining at the bottom simply by looking at the men at the top. ~Frank Moore Colby
Adams Pool – 8am
Sometimes, to do the right thing, we must keep a promise we never made. ~Robert Brault
Hang Power Snatch
9 x 3 x > 50% of SN 1RM
20 Push Press 75#/55#
30 Flutter Kicks
Our names are labels, plainly printed on the bottled essence of our past behavior. ~Logan Pearsall Smith
The dip-drive in the push press with Austin Begiebing – [video]