Monday, August 31, 2015


Shankle seminar. Will recap at another time. It was fucking awesome.


For 20:00
Evens- 1 clean thruster, start @125 and add just a bit over the course of the 10 reps to end heavy
Odds- 6 unbroken CTB pull ups
5 rounds for time & movement quality:
1 rope climb
1/side heavy turkish get up
3 sets:
400m run @90% aerobic 
:60 walk rest

thrusters: 125(2)-135(2)-145(2)-155(3)-160(1)
8:30 w/45# KB

I might have been a little overzealous on the thrusters, I reached 155 faster than I anticipated so I stayed there for three sets. The only rep that was tough was 160, which is pretty good I guess. All CTB pull ups butterfly and easily unbroken. 

I feel like....the rope climb/KB workout should have been faster? I was trying to be good about getting right back on the rope but the TGU took me awhile, I'm slow at those and I also wanted to make sure they were right. I rushed through the first rep and then Austin told me I was getting up like a turd so I slowed it down a bit. 

400m repeats felt pretty good today.

Solid day overall. 


3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice


3 rounds complete

Took the afternoon off and went to Columbus with my parents to celebrate my cousins birthday. It was nice to just hang with my family for the day. We went to a nice restaurant for dinner and had a ridiculous and hilarious waiter named Matthew, he talked like the sea turtle from Finding Nemo. Everything was "Right on, right on. Oh killer bro! That's totally sweet". I didn't even know people who lived outside of California talked like that but I was very wrong. 

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