Monday 21/07/14 – Squat Cleans

Coach led warmup

10mins to find 2rm Squat Clean

10min EMOM
3 Squat Cleans @ 80%

4 rounds for time:
20 double unders
15 air squats
10 hspu
5 chest to bar pullups

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A big shout out to my in laws on their 40th wedding anniversary which they celebrated in style with family and friends in Portugal.

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Finally got my first workout over here at a nearby park. Coach Jagger working on my pull-up technique.

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Saturday 19/07/14 – Jimako

“Jimako”
For time:
100 double unders
39 one arm DB snatches (30/20)
39 push-ups
39 pull-ups
39 overhead lunges (20/15)
39 Kettlebell swings (24/16)
39 burpees

After party: Rowling

Fun fact: Lisbon is older than Rome.

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HAPPY BIRTHDAY JIMMY!!!

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A day of sight seeing in beautiful historic Lisboa.

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Thursday 17/07/14 – Khalipa’s Challenge

For time:
10 strict press (52/40)
15 overhead squats
20 push press
25 front squats
30 push jerks
35 back squats

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We made it…time to put our shorts and tees on…it’s 28 hot in Lisbon.

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My first meal here…a staple diet of the Portuguese, pastel de nata and a short black. FAILEO!!

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Wednesday 16/07/14 – Bon Voyage

Coach led warmup

Deadlifts 3 x 5

For time:
21-15-9 reps of
Kettlebell swings (32/24)
Push-ups

And we’re off, will the inflight entertainment keep these two occupied for 22.5 hours??

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Tuesday 15/07/14 – Bench

Coach led warmup

Bench Press 4 x 5

For time:
21-15-9 reps of
Power Snatches (40/30)
Thrusters

“It doesn’t matter where you are coming from. All that matters is where you are going.” – Brian Tracy10534150_10152165851795474_8589103645408266474_n

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Monday 14/07/14 – ” GC + 1″

“GC + 1″
5 rounds of
14 pull-ups
14 box jumps
14 sit-ups
400m run
Finish with 27 burpees

HAPPY BIRTHDAY TATE!

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Thursday 10/07/14 – Work

10min Emom
5 power cleans (60/40)
Rest 2mins

10min Emom
5 Push Jerks
Rest 2mins

10min Emom
5 front squats
Rest 2mins

Run 1km
Row 1500m

“Believe you can and you’re halfway there.” – Teddy Roosevelt

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Wednesday 09/07/14 – “The RT”

30min reset work for recovery

“The RT”
20min amrap
9 pull-ups
9 squats
9 Kettlebell swings
9 burpees
7 pull-ups
7 squats
7 Kettlebell swings
7 burpees
35 double unders

HAPPY BIRTHDAY RICHIE!

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Tuesday 08/07/14 – and 6 months later….

Coach led mobility warmup

Back Squats 4 x 5

“JFs Martial Law”
19 burpees
20 deadlifts (60/40)
20 double unders
15 deadlifts
15 double unders
10 deadlifts
10 double unders
5 deadlifts
5 double unders
19 burpees

 

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Monday 07/07/14 – Push Press

Push Press 4 x 3

3 rounds of
400m run
10 hspu
10 t2b
10 box jumps

“I am still learning.” – Michelangelo, age 87

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