Week #3/Session #14/Cycle 1

GPP

3 rounds of:

A1.  20 BB Shrugs
A2. 10 Push-ups
A3. 15 Squats

15 min SMR + Stick

Training


B1.  Goblet Squat x 20-18-16-14-12-10-8-6-4-2
B2. Lying Db Ext x 10-9-8-7-6-5-4-3-2-1

- Rest 1 min - 

C1.  Goblet Squat x 10-8-6-4-2
C2. Lying Db Ext x 5-4-3-2-1

"There are always flowers for those who want to see them."

Henri Matisse

Week #3/Session #13/Cycle 1

GPP

3 rounds of:

A1.  5 pull-ups
A2. 10 push-ups
A3. 15 Squats

10 minutes Dynamic Flexibility

Training

4 sets of:

B1.  Hang Cleans w/ Fat Grips x 20/10/4/4
B2. Pull-ups x Fail
B3. Push-ups x Fail
B4. Lunges x 12 reps
B5. Sit-ups x 20 reps

*Rest 1 min per round

Conditioning

10 rounds of:

C1. Sprints - 20 sec on/10 sec off

"If everyone is thinking alike, then somebody isn't thinking."

George S. Patton

"Have no fear of perfection - you'll never reach it."

Salvador Dali

Week #2/Session #12/Cycle 1

GPP

15 minutes "skills and drills"
10 minutes Stick
5 minutes Barbell Mash (Quads, Triceps)


Training

5 rounds of:

A1.  200 meter run
A2.  25 pull-ups
A3.  25 push-ups
A4.  25 BB Back Squats

*Rest 1 minute per round

"Society exists only as a mental concept; in the real world there are only individuals."

Oscar Wilde

Week #2/Session #11/Cycle #1

GPP

15 minute SMR
10 minute Stick
10 minute running skills and drills

Training

7 rounds on the 3 minutes:

- 400 meter run
- 12 toes to bar

"Three things cannot be long hidden: the sun, the moon, and the truth."

Buddha

Week #2/Session #10/Cycle #1

GPP

10 minute dynamic warm-up
5 minute SMR + Stick
Deadlift warm-up sets

Training

3 rds for time of:

- 185 lb Deadlift x 32

- 800 m run

- Burpees x 32

- 800 m run