Time Away…

This past weekend Zach Thiel and I went to Lubbock to watch the first football game of the season for the Texas Tech Red Raiders…..  I had a really good time but I am so glad to be home.  I missed my family, my bed, my routine!   Hopefully everyone had a good Labor Day weekend, and how about this rain…  I love it!

OPERA

STRENGTH

Squat 5×1 @ 90-95% of 1 RM
Press 5×2 @ 90% of 1 RM
Weighted Pull Ups 3, 3, 3, 3, 3

5 Rounds

Max reps Bench Press @ 80% of your body weight

Max reps Back Squat @ 80% of your body weight

Max reps Overhead Squat @ 80% of your body weight

Responsibilities

A man sooner or later discovers that he is the master-gardener of his soul, the director of his life.  ~James Allen

re·spon·si·bil·i·ty

1. The state, quality, or fact of being responsible.

2. Something for which one is responsible; a duty, obligation, or burden.

3. the ability or authority to act or decide on one’s own, without supervision

OPERA

Mid Hang Snatch Pull 5 x 3

Mid Hang Muscle Snatch 5 x 3

Back Squat 3 x 8

Metcon:

3 Rounds

20 DB Snatch @ 55#(10L 10R)

20 24″ box jump from a sitting 12″  box

400m Run

Post Weights and Time to Comments

The Gauntlet Has Been Thrown

My Main Man, Big DAWG JT

The Gauntlet has been thrown…  The JT/OPT Big Dawgs v. UnderGroundShack Crew.  Since most of the crew on the Big Dawgs side is competing in this years Crossfit Games I thinks it’s only fair that JT sets the date of the Team Throwdown (end of July-1st week of August is what I’m thinking), loser pays for a BBQ…. I like mine with extra sauce!

OPERA

3 x 3 Muscle Snatch (50% of 1 Rm, 30 second break between sets)

3 x 3 Snatch Balance (65% of 1Rm, 30 second break between sets)

3 x 8 Back Squat (75% of 1Rm, narrow feet placement)

Metcon:

R0w 2000

Run 1200

Pursuit of Happiness…

My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
- Yi Sunshin, Last letter to an old friend.

OPERA

Front Squat 8 sets of 3
Back Squat 4 sets of 6
Clean Dead lift 5 sets of 5
(make sure to use the hook grip on the clean deadlifts)

3 sets of HSPU 30″ hand placement (assisted with purple bands which are the skinniest bands…go sub max effort, shoot for double digits if you can)

Metcon:

50 Burpees for time with a minimum 6″ jump

The Difference: Living Well vs. Doing Well

Post Weight/ Reps/ & Time to Comments

I will be in El Paso for the weekend.  Hooking up with Paul Smith, 6th place finisher out of the South Central Regional, for a workout in the AM…  should be fun! Take the next couple of days off, starting Monday the strength workouts continue but I will be adding small metcons at the end of them…  Have a Great Weekend!