30 Bananas a Day!

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30 min FM yoga in the morn, emphasizing side planks

in the eve:


10 Australian pullups

10 pushups

For total reps:
EMOM for 10:00
5 Handstand Push-ups, off a couple pads


1 Power Snatch, to 100#

For total time:
On a running clock
0:00-3:00 – 50 Burpees
3:00-6:00 –10 pull ups then 10 ring Dips
6:00-9:00 – 400m Run
9:00-12:00 – 10 dips then 10 PU
12:00-15:00 – 50 Burpees
(rest with remaining time in each interval, which wasn't much for the Burpees!)

For time:
1000m Row
50 Thrusters 45
30 Pull-ups


3x3 deads, topping at 315

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Sunday Funday:

3x5 strict press @ 100

10 EMOM, 2 front SQ + 2 Back SQ @ 135

Complete 5 rounds for time:

275 lb Deadlifts – 5 Reps
Burpees – 10 Reps


4x, 1 min on/ 1 min off prowler sled push.

First time I've gotten to fully test drive my homemade sled creation.  Result---suffering!

warm: mini blogilates vid and some crawling

50 TTB

EMOM10: 2 reps OHS @95

"Grace" @115, 6:46, def fatigued from the earlier OH work

Sledge Hammer Strikes Right – 1 min Max Reps
20″ Box Jumps – 1 min Max Reps
Sledge Hammer Strikes Left – 1 min Max Reps
35 lb Dumbbell Hang Clean – 1 min Max Reps
*Rest 1 minute between rounds*

total reps for each round: 104, 108, 108

1 hr yoga on the way, hope there a long Savasana

1 Deadlift
(make consistent increases)

good 325, fail 330, good 325, retried and succeeded with 330.

SQ Snatch 3-2-2-1-1-1

(make consistent increases. movement priority)

hit a nice clean 95#

Skill For time:
15 Handstand Push-ups, off 2 pads
30 Toes to Bar or V-Ups
15 Handstand Push-ups


3 rounds for time:
15 lateral bar burpees
5 pull ups
5 toes to bar
9 Thrusters 95
5 pull ups
5 toes to bar
15:50, which included plenty of running between equipment

TGU's, up to 45#

"Linda"  aka "3 bars of death"

10-9-8-7-6-5-4-3-2-1 reps for time of:
1.5 body-weight deadlift:  250#
Body-weight bench press:  scaled to 115
3/4 body-weight SQ clean:  most sets @ 115


1 hr yoga

Back Squat
Work to a Heavy Set of 8 -
Heaviest weight you can do 1 set of 8 back squats
90% whatever was your heaviest above; 2 sets ×8 reps
worked to set of 185, then 2 at 165
AMRAP 11:00
9 Thrusters 75#
7 supine Toes to Bar
9 Sumo Deadlift High Pull 75
7 Dips on Equalizer
5x + 4reps

Getting lonely Windy?

Today ran 3 miles 9:18 my fastest in a while.  Guess that extra 15 lbs of fat i have gained is fueling me after all.

holiday stress with FM yoga

And tracy ANderson Mat work 20 minutes.

Low back feeling pretty good. No more radiating pain but still some muscle soreness. 

9 mile run today 11:34 pace lots of walk breaks

Later I may do some yoga and day 2 of split challenge.  I am soo stiff. Want to get my flexibility back. 

has been a bit quiet.  nice to have you back safe.  Looks like you stayed very active seeing all the sights, and I'm glad you're feeling better.


10 Handstand push-ups, off one pad
15 Deadlifts @250
25 Box jumps @30
50 Pull-ups 
100 Wall Ball Shots @20
200 Double unders 
400m Run with a 45lb plate 


in memory of Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.


3 rounds for time of:
10 dumbbell power snatches, left arm @ 45
10 single-arm overhead squats, left arm @ 35
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups


finished with some arms, weighted ab work, and an hour of yoga



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