Games

A couple of the workouts have been "leaked."  Some conspiracy theorists have surmized that it is just smoke and mirrors and that the actual workouts are still a secret.  As somebody not going I shouldn't care, but I do.  I'm anxiously waiting what Dave Castro and his cronies have concocted this year to torture some of the "worlds fittest."  It should be a great spectacle, even from afar.  Good luck everybody headed out there, even you guys in the affiliate competition.  

WoD Thursday 7/9

Snatch 5x1 @ 80% (197)

C&J 5c1 @ 80% (236)

8 rounds

110 yard sprint

8 KB Swings (2pood)

5 CTB Pullups

8:16

Unload

So far, this feels like something of an unload week from mikes gym. I could be wrong, it could be the start of a brand new cycle and he's just starting us a little light to get us used to doing the different movements (muscle snatch/clean, 2pos snatch/clean, rack jerk..., no more 10x squats). Either way, it feels good to put a hold on the stress that my body was going through towards the end of that last little bit. My legs are feeling normal again, the knee pain is gone and aside from the blisters on my feet from barefoot Murph I'm ready to go.
So far the template for this week looks like this and I either expect the weights to go up or I expect the whole course of action to change next week.
Muscle Snatch/Clean - Medium Singles
2pos Snatch/Clean - Medium Weight
Front Squat/Rack Jerk - Heavy Single
Abs/Core

America! Fuck Yea!

Links:

Learning to Squat with Greg Everett 

Tillman  (I did this yesterday.  One of the hardest workouts I've done in a while)

PWO Nutrition

The Perfect Human Diet?

I'm heading over to CFW for Murph.  It's the 4th so we celebrate the people that keep us independent of foreign control (although, maybe we should start celebrating the Chinese New Year, just in case).  To read more about Murph's story click here.  Or better yet, buy the book Lone Survivor

Thursday 7/2

Phew.  A 4-day weekend coming up full of red meat, beer, birthdays and AMERICA!  

WoD:

Power Clean + Clean 10x @225#

Clean Pull 2x3 @ 295#

Clean DL 2x3 @ 315#

10 Rounds

3 DL (315#)

6 Ring Dips

9 KTE's

10:47

KTE's got the better of me