What do you say about the most annoying guy in the gym? I mean, this dude drives me insane sometimes. So needy, always has some kind of shit to say. I mean, it is really ridiculous. What dumb ass let this guy in the gym, anyways…hahahaha, oh yeah, that was me. Tom Cardona is actually one of my most favorite people and a huge reason why on some of my worst days I am able to stay sane and have fun. He is great at putting me in a positive mood and I love our friendly banter. It is always the funniest when Tom has to ask me a serious question because he has to announce that he is being serious before he asks, hahaha. Isn’t that friendship? This is one of the best men I know, with all he does for the community, his family, and the gym. He is a giving guy who has a ton of love for people who go along with his smart ass comments. He is truly a leader of men, which is something I respect greatly about him. Being that I am the older one, I am pleased to wish this young man a very happy birthday :). To many more, my friend. Luv ya. Enjoy!
Fitness – Strength – Community
WARM UP:
400 M. Run
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 OHS
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
*Work on your barbell pathway. Focus on positioning
SKILL:
ADV: 3 x 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)
*Adjust reps according to strength.
INT: 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.
SCALED: 3 x 1-2 Wall Walks
*Adjust reps according to strength.
Pair With:
3 x 30 Hollow Rocks
WOD:
“PRIME” (Compare to 11/28/12 & 12/27/13)
12-9-6
Power Clean (205/145) (185/135) (155/105) (135/95)
HSPU
Rest 2 Min.
12-9-6
Dead Lift (205/145) (185/135) (155/105) (135/95)
Burpee Box Jump (30/24) (24/20) (20/12)
Rest 2 Min.
12-9-6
Front Squat (205/145) (185/135) (155/105) (135/95)
T2B
*20 Min. Cap
**Sub. HSPU for H.R. Push Ups and V-Ups for T2B accordingly.
POST WOD:
Hip Mobility
