So you want to be a Pirate

April 13th.

So you want to be a bad-ass pirate!

WO du jour: bands and pulley warm up. 100 swings with 20kg. kettlebell.

My Pirate workout.

75 reps 2-16kg kettlebell cleans and hold for 5 sec.
5:30

75 reps 2-16kg. kettlebell box squat push jerk thruster.
5:05

special racked box jumps with 20kg kettlebell to enhance the leg action on the push jerk.

I tried to pace myself for the cleans so to prepare for Girevoy style lifting. As for the thrusters it was just to get extra stress for the legs with the push jerk, and box jumping with racked kettlebells.

Our US Navy rescued the kidnapped captain of a hijacked ship yesterday. I know its too much to assume that this action will reduce the international hijacking, but at least it got the attention of a few thugs who tried to intimidate the wrong people. SEALs 3 thugs 0.