Matt gettin’ some air while pulling himself under the bar!

0600h Metacon WOD

FGB Speed Training

As many rounds in 17 mins of:

25 Wall Balls

25 Sumo Deadlift Highpull (Men 75lbs, Ladies 45)

25 Box Jumps

25 is a number that everyone should be shooting for in each round of Fight Gone Bad. We left out the Push Press and Row, cause those are the easy ones.

0715h Power WOD:

Tall Jerks (weight racked overhead – lock out & stand tall) 3, 3, 3, 3, 3

2nd Pulls Snatch Grip (weight racked above knee level) 5, 5, 5, 5, 5

Overhead Squats 5, 5, 5, 5, 5


Luca found this excellent list of Ten Classic Tips of Weightlifting on www.testosteronenation.com:

1. Use whole body lifts; rarely isolate a muscle.

2. Constantly strive to add weight to the bar and move it faster.

3. The best anabolic is water.

4. Did you eat breakfast? If not, don’t ask me anything about nutrition!

5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.

6. Go heavy, go hard.

7. Keep it simple. Less is more.

8. You have to put the bar over your head.

9. Put the bar on the floor and pick it up a bunch of different ways.

10. Know and love the roots of your sport.

Right on!

Recent Posts
Showing 0 comments
  • Craig

    Thanks Jon & Sara for the metacon at 6:30 & Luca for the Power wod.

    Bummed I missed, but Tahoe is beautiful.

  • Mike E.

    Great picture.

    Go Matt!!

  • Matt Brennan

    Props to Dan John for that quote if I recall correctly.

    Great workout Luca, thanks!

  • ultra sarah

    not a problem @ all! =} its great to have such motivated people surrounding me! I love it! Enjoy Tahoe see ya Tue!

  • Luca Z.

    Yes it was Dan John, and we had a blast on Saturday, as usually at the Shed.