Anyone need to lose a spare tire?

Met Joana and Kenway at the Brooklyn Barbell Club to do some lifting and play with some of their toys. Warmed up with some rowing technique work thanks to Kenway, and went pretty quickly to taking advantage of the bumpers and platforms. Kenway and I continued warm-ups with hang power snatches, snatch singles and finally onto clean + jerk. We taught Joana the squat, press and deadlift, all of which she got pretty easily. Now it's time to stack the weight on!

We lifted for about and hour and a half, and finished with a little metcon. The only constraint was to use equipment we didn't typically have access to. We settled on tire drags (using a tire loaded with ~60# sandbag attached to ~15ft 2" diameter rope), sandbag cleans (guys=~60#, girl=~30#) and box jumps. There was only one tire, so we did 3 rounds of 1 minute per exercise (points assigned as lengths of rope dragged and reps for the other two), with 1 minute of rest between rounds. Kenway dubbed it the "Spare tire", you decide what it refers to.



Felt like just the right amount of work to leave some gas in the tank for my tennis lessons in the evening.

We headed over to Juliette for brunch after we recovered. Interesting perk of having a gym located in the heart of Williamsburg.

Sunday at the Brooklyn Barbell Club

Warm-up:
good mornings
back squat

4x2 power snatch (85,95,115,125)
8x1 snatch (135,145,150,2x155 [f1],3x160 [f1-3])
7x1 clean + squat jerk (155,165 [f jerk],175,2x185 [f1 jerk],2x195 [f1-2 clean])

"I wish I was in the Gunks"
For time:
15 overhead anyhow (75# sandbag) / 3 hands-only rope climb (15 ft?)
10 overhead anyhow / 2 hands-only rope climb
5 overhead anyhow / 1 hands-only rope climb

BL: 10 min (3:19, 4:04, 2:37)

Another great session at the Brooklyn Barbell Club. Snatches felt great until 160, where I couldn't turn it over well enough. Cleans were just OK, and it was clear I was starting to fatigue by the end.

My work capacity needs, well, some work, so I put together a little metcon while thinking of my buds enjoying their day in the Gunks. Planned with the help of various thoughts found in this Performance Menu thread: How do you program a good metcon?. I was looking for something to fry the forearms, and this delivered. Perhaps a little too well, as I had to use my feet for the last rope climb. Time is shitty cause I had to wait so long for my grip to come back online. Might not be bad to try with something like wheelbarrow pushes or sled dragging.

I just watched Usain Bolt set a new world record: 9.58s 100m. Insane.