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Thursday 2/8/18

Answered – 6 AM stepped up to the goal setting plate the last few days!!! ….Looking forward to calling out more people by name in the future and watching everyone make progress.

Check it – The 5 Biggest Myths About Strongman from BarBend. Myth One: It’s Unskilled. I knew going in I would have to learn some things. I had no idea what was really ahead of me and that’s part of why it’s so fun. I had to learn EVERY event. Balancing a log overhead…not the same as a barbell. Picking up any heavy object….not the same as having to put it up on a high shelf. Watching these Strongmen and Strongwomen train is unbelievable. I am so excited to compete on Saturday and find out what I’m capable of after only two months of training. Almost go time!

WLC Appreciation – I called my mom on Sunday night on the way to watch the Super Bowl. She was super excited but not for the Bowl. She told me she hadn’t purchased any cigarettes since Christmas Eve. BOOM. 4 weeks smoke free. Both of my parents smoked non-stop my whole life. When I was legally able to buy cigarettes, you better believe I did after I got off work from Pizza Hut the night of my birthday. While I was in the military, particularly during the 2003 invasion into Baghdad, I was smoking like my life depended on it. And when the American cigarettes ran out, I was smoking anything we could buy off the local Nationals. God only knows what I was actually smoking. When I started training at Atlanta Krav Maga under the expert teachings of the one and only Mario Carlomagno (let me know if this feels familiar), he gave me an ultimatum. Stop smoking or stop training, stop being his friend. Essentially, stop trying and go home. I had tried before and failed. If you’re anything like me, you don’t want to fail Mario. I know it sounds like total BS, but I didn’t smoke a single cigarette after he said that to me.

Many thanks to Mario and shout out to my Mom and kudos to me for ditching the nicotine.

Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Double Unders
Hollow Hang (from pull-up bar)

L4 – 60 second Nose to Wall Handstand, 60 Seconds DUs, 60 seconds Hang from the bar while holding a tight hollow position
L3 – 45-60 second Handstand (nose to wall if possible), Practice stringing multiple DUs together, 60 sec Hollow Hang
L2 – 30-45 second Handstand, 60 sec DU practice, 45 sec Hollow Hold on floor or try hanging
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, 60 sec Jump Rope practice, 30 sec Hang knee tuck


Levels 2-4
18 Minutes

3 Strict Presses
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

5 Double Kettlebell Press
30 second Plank



AMRAP 9 Minutes

Levels 2-4

Front Squats
Box Jumps

L4 – 135/95, 24/20, hand-release push-ups
L3 – 115/75, 24/20
L2 – 95/55, no rx box

Levels 0/1

Goblet Squats
Broad Jumps (on soft mats–one mat width = 1 rep)