Just vote and shutup Please

Nov.3rd

Don't forget to vote Tuesday.......What!

"It doesn't matter who you vote for. It's still the same billionaires that run the world.

Geezer Butler

WO du jour:

warmup with bands and foam roller

21,15,9 reps AFAP

95lb power clean with full burpee

2-24kg kettlebell out side the leg swing.

18" box jumping

10min 5 sec.

Nov. 2nd.

That's one way to get full extension on the one arm press.

"Speed is a great asset; but it's greater when it's combined with quickness - and there's a big difference.

Ty Cobb

WO du jour:

150 meters sprinting and Kettlebell squatting swings

10 sets of sprinting on track.

10 sets of 16kg kettlebell squatting swing for 25 reps.

took time of first interval and last and reduced by 5 sec. on run.

the squatting swings are a special version of the two handed swing only ending up in a "air squat" position at the height of the swing. Its a real glute or butt activator as well as a good joint mobility motion for the sprinting intervals.