That’s all folks….
Coach Glassman says in world class fitness in 100 words “Regularly learn and play new sports…”
Well we’ve been slacking on that, we are BBQ tomorrow at 2:30 and anyone who can make it will be introduced to HOOVERBALLL! Hope to see you guys tomorrow if not benchmark week starts monday.
Last Official day of the Cycle Ladies, Good Sirs, and James… Make it count
Establish 1rm Squat
(Thats right bitches! You thought you had another week of linear progression but I played you like a fiddle! And that fiddle is singing so sweet right now… Sweet… Sweet… Sweet… Music… Can ya hear it???? Can you???? Can You hear the Music playing from this fiddle???)
3×11 (Heavy as your o-ring will allow)
3 x Max K2E
Rest Day (Thank God)
You all should have recieved a email today about saturday. Please respond as soon as possible so we know how much food to get and such. If you cant make it go for a jog, or fucken sauna, something.
Bench Mark week is monday, and “The Old Country Combine” will take place next saturday. One more lift this week guys then it’s all babies and memories.
Establish 1rm Clean and Jerk (set PR)
5 Rounds of the “KB Bear Complex” with one minute Rest Intervals between rounds
Round = 1 arm KB Swing, KB Snatch, 1 arm KB Thruster, 5 cycles each side
4 Rounds with 2 minute Rest intervals of….
10 Box Jumps 24/20
5 Double KB Swings 53/35
Welcome to Hell ladies…
Establish 1rm Overhead Squat (Set PR)
Clean and power Jerk 205-175/135-115
It can be a tall clean, power clean, or clean. But it has to come from the ground to your shoulder and then be power jerked. No Splitting
Expect this week to be full of surprises….
You guys will have to show up for the 10am class and take care of yourselves because I will not be back from Georgia yet. But I’m sure you’ll all be glad to know that Margaux and I will both be returning Tactical Athlete certified. Write up on Old Country Strong soon to come.
Row 500 meters
Pendlay Row 155/105
Row 500 meters
This is sure to be one hell of a burner. You guys will have to figure out heats for the rowers and if it’s just to much switch over to a 400 meter run instead…. But rowing is harder.
Pendlay Row video below:
Coaches Tip – Unlike this video keep your back set the whole time people. And please be BIG BOYS AND GIRLS and don’t strap up….
5×3 (5-10lbs heavier then last week) followed by 5 high box jumps after every set
3 x Max Ring Dips
Glad to hear everyone was hitting pr’s today. As I’ve told you all from the beginning. “I will drag you…. Kicking… and Screaming through this all and in the end you’ll thank me.”
Bonus for anyone who knows where that quote I always use comes from.