Here they come for us

Jan 26th.

Remember, when they come for you, they eat the weak ones first.

Morning session wake up call: 2000 meters rowing, get your ass off and do 100 pushups, get you ass off the floor and crank out another 2000 meters of rowing.

18:00 mins of fun

Afternoon session: Barbell deadlifts and Kettlebell squats

worked up to 10 singles with 405 lb deadlift
10 singles of 2-28kg kettlebell full squats

Jan 25th. sunday :

Good shoulder warmup, with pulley bands and dumbell movements.
VO2 session. 16kg GS kettlebell 15 sec work 15sec rest. 50 sets
300+ reps at 6-7 reps per set.



Jan 24th.


The best way to get yourself a reputation as a dangerous citizen is to go about repeating the very phrases which our founding fathers used in the struggle for independence.
-Charles Austin Beard

WO du jour:

bands and pully warmup: get shoulder up to speed.

5 sets of the following AFAP with 75 lb barbell

5 hang cleans, 7 HPDL, 5 push press.

6:10 min. each rep was full.

10 sets of 3 reps: seated KB press and hold at top and nutrial grip pullup with no rest.

Jan 23rd.

easy session:

5 sets of 21 burpees, 20 reps lunges with 45 lbs., 20 reps 2-14kg side kettlebell snatches. (maybe it was not that easy)