Soul…

…..Mate.

OPERA

Strength

Deadlift 15×1 @ 65% of 1 RM (30 sec rest)
Hand Stand Holds 3 x max time (2 min rest)

6 Rounds

3 HSPU

5 OHS

(Go as HEAVY as you can)

7 Strict Pullups

9 GHD Situps

After the 3rd round, take a 2minute break, then do 3 more rounds

A 12-Step Guide to a Flawless Power Clean by Greg Everett

SYNERGY

“It’s The Principalities!”…… Big Worm

the Underground Shack always has and always will be about Synergy… The Underground Shack does not have an address, it does have a FOUNDATION though… Like the old movie quote from Friday “It’s the Principalities“… Big Worm.  So come one, Come all… those of you that fall into the Synergistic realm of the Underground Shack will be accepted, those of you that don’t will be rejected…until your ready.  Because when it all boils down to the nitty gritty, we all were born to serve a purpose, it just takes some longer then others to figure it out.  Peace.

OPERA

9 Rounds

3- Body Weight Bench press
5- Dead Lift 315# for me, you go as heavy as you can
7- GHD situps
1- 200m sprint

after the 3rd round is complete, you get 90 seconds rest

after the 6th round is complete, you get 90 seconds rest

the goal is to go full bore for the 3 rounds before your rest! everything should be unbroken!

this song by B. o. B is very reflective of my past, which thank God is in the past….

Have No Fear….

as your father I am always near.

OPERA

10- Dead Lift @ 225#

400m Run

10 – C/J 1.5pood Left Arm

10 – C/J 1.5pood Right Arm

400m Run

10 – C/J 1.5pood Left Arm

10 – C/J 1.5pood Right Arm

10- Dead Lift @ 225# (Strip bar to 135# after last rep)

5 – Power Cleans @ 135#

5 – Overhead Squats @ 135# (after last rep rack weights/ put up bar)

Run 1.5miles (Thunderbird Loop)

Fat on Fire!

Sugar Baby!

“A wise woman puts a grain of sugar into everything she says to a man, and takes a grain of salt with everything he says to her.” Helen Rowland

Sugar Information explains how sugar won’t make you fat

Cory Doctorow at 10:47 PM Wed

The good folks at Sugar Information want you to know the facts: Sugar is GOOD FOOD! After all, if sugar was bad for you, then all those kids who eat all that sugar would be getting obese! That’ll never happen.

If sugar is fattening, how come so many kids are thin?

OPERA

Strength Dead Lift 5 x 5

AMRAP 12 Minute

Using 2 dumb bells, choose your weight

Dead Lift 3 reps

Power Clean 3 reps

Shoulder Press 3 reps

Push Press/ or Push Jerk 3 reps

200m Sprint

5 minute rest

2 minutes of double unders

2 minute of ring push ups

2 minutes of double unders

2 minutes of ring push ups

just in case you didn’t know….

I’m a Star!

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!