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17 Dec 2014

121814

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1. Clean and Jerk – 10×1
2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5
3. Complete 60 burpees for time

16 Dec 2014

121714

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1. Test – 3000m row
2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
2b. Band pull apart – 4 x 3times your BP reps

15 Dec 2014

121614

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1a. Ring Support Hold – 6×60 seconds, rest :30
1b. Flex Arm Hang – 6×30 seconds, rest 1:00
2. For time
30 Power snatch, 75/55
10 Overhead squat
20 Power snatch
20 Overhead squat
10 Power Snatch
30 Overhead squat

14 Dec 2014

121514

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1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
1b. Strict Pull-ups – 4×2.2.2.2, rest 3:00
2. AMRAP 6
10 Unbroken wallball shots, 20/15
20 Double Unders
rest 6 minutes
AMRAP 6
20 Double Unders
10 Unbroken wallball shots, 20/15

13 Dec 2014

121414

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1. Accumulate 15 TGU each arm
2. Wall handstand hold – 3×30-60 seconds
3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg
4. 4 rounds for time with a partner
12 Deadlift (alternate every 3 reps), 275/185
2 x 60’ fireman carry

12 Dec 2014

121314

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1a. Ring Push-ups – 3×3.3.3, 21X2 tempo
1b. Strict KTE – 3×6-10 reps
2. For Time
Run 700m
20 Lunges with DB (FR), 35/20
20 DB Split Clean
Run 1200m
20 Push Press, 35/20
20 Lunges with DB (FR)
Run 700m

12 Dec 2014

121214 – Fire It Up Friday!

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BE PRESENT

Last night I was at home instead of at the gym because I had this terrible headache all day that just wouldn’t go away. I tried drinking more water, sitting in a dark room, etcetera until finally, the tylenol took effect. This unexpected time home for me gave Jessica and Abigail the chance to go on a Mother/Daughter adventure. She loves them. By “She” I mean BOTH Jessica and Abigail.

I had the chance to be alone with Zoë, which has been remarkably rare in her 11 months of existence. I got her fed and changed into her pajamas then we started the bedtime routine. I like to sit in a chair and rock her while telling her the stories of “Abigail and Zoë Amazing Adventures”. I cannot tell if she likes them or not because she usually falls asleep within the first 5 minutes of my starting.

Why am I telling you all this? Because it was one of the rare times where I could be 100% present for Zoë. As she fell asleep in my arms I had such great satisfaction knowing that I gave her all of my attention. What a novel concept these days, to give ONE person/thing 100% of your attention? 

We live in times where we are pulled in every direction. Work, family, kids, friends, etc. At times it seems we are the beck and call of every other person out there and that nothing receives our undivided attention. 

Here is my challenge to you: BE PRESENT. Whatever it is you are doing, be present in that task. Whoever you are speaking to, be present in that conversation. Whenever you are in the gym, be present in your training.

It’s not easy, but it will be DAMN rewarding when you achieve it.

With Love,
Neal

WHAT’S ON TAP

  • Sunday 12/14
    1. Accumulate 15 TGU each arm
    2. Wall handstand hold – 3×30-60 seconds
    3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg

    4. 4 rounds for time with a partner
    12 Deadlift (alternate every 3 reps), 275/185
    2 x 60’ fireman carry

  • Monday 12/15
    1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
    1b. Strict Pull-ups – 4×2.2.2.2, rest 3:00

    2. AMRAP 6
    10 Unbroken wallball shots, 20/15
    20 Double Unders

    rest 6 minutes

    AMRAP 6
    20 Double Unders
    10 Unbroken wallball shots, 20/15

  • Tuesday 12/16
    1a. Ring Support Hold – 6×60 seconds, rest :30
    1b. Flex Arm Hang – 6×30 seconds, rest 1:00

    2. For time
    30 Power snatch, 75/55
    10 Overhead squat
    20 Power snatch
    20 Overhead squat
    10 Power Snatch
    30 Overhead squat

  • Wednesday 12/17
    1. Test – 3000m row

    2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
    2b. Band pull apart – 4 x 3times your BP reps

  • Thursday 12/18
    1. Clean and Jerk – 10×1
    2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5

    3. Complete 60 burpees for time

  • Friday 12/19
    1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.

    2. 4 rounds for time
    5 DB snatch left arm, 55/35
    10 Split squat jumps
    5 DB snatch right arm
    10 Toe 2 Bar

  • Saturday 12/20
    1a. Push Press – 3×3, rest 30 seconds
    1b. Chin-ups – 3×4.4.4, rest 2 minutes

    2. AMRAP 10
    5 Pull-ups
    10 Push-ups
    15 Squats

11 Dec 2014

121214

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1. Overhead Squat – Max reps @ bodyweight
scales – 3/4 bodyweight, 1/2 bodyweight
2. AMRAP 20
2 Thruster, 95/65
2 Pull-ups
4 Thruster
4 Pull-ups
6 Thruster
6 Pull-ups
…+2

10 Dec 2014

121114

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1. Clean 7×2
2. AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row

09 Dec 2014

121014

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1. Accumulate 100 Hollow Rocks – every time you stop perform 10 unbroken double unders
2. “DT”
5 rounds for time
12 Deadlift, 155/105
9 Hang Power Clean
6 STO


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