A random blog of useless information, ramblings, poorly structured arguments, and complaints. You will be dumber for reading this. Also see kevinsrustingbarbell.blog
No warm up. Not smart. Just lazy.
Dead Lift followed by Hang Cleans followed by Push Press followed by Shoulder Shrug
6 reps of each, continuous at 95 lbs.
6 reps of each, continuous at 115 lbs x 2 sets
6 reps of each, continuous at 135 pounds x 2 sets
5 reps of each, continuous at 135 pounds x 2 sets
4 reps of each, continuous at 135 pounds x 2 sets
3 reps of each, continuous at 135 pounds x 2 sets
A few months ago Starbucks changed their line of snacks. They’re horrible. No taste, bland, dry and they have to be heated. I’m a stockholder, so I wrote a little letter complaining.
I guess I wasn’t the only one because last week they decided to test run the old lemon pound cake against the new pastry.
As of this morning, the old cake was outselling the new stuff 6:1 !!!!!
Burpee 10
Box Step Up 15
Push Ups 20
4 Sets
1 minute rest between.
Deadlift 135 x 6 followed by
Hangcleans 135 x 6 followed by
Push Press 135 x 6
5 Sets as quickly as possible.
Close Grip Pull Ups 5
Wide Dips 5
2 Rapid sets (no rest)
Wall Ball 60lbs x 10
Kettlebell Swing 60lbs x 8
Box Jump 10
(5 Sets)
Trying a mix if old school and modified Crossfit. Today:
Squat
135×10
185×8
225×6
250×4
275×2
Bench
135×10
185×8
225×6
250×4
275×2
Seated Row
90×10
105×8
120×6
135×4
150×2
Warm Up
2 Sets
Shoulder pass through x 10
Body weight squat x 10
Sit ups x 10
Good morning x 10
Max pull ups
Max push ups
5 Sets x 7
Floor Snatch 65, 65, 65, 65, 85
2 Sets x 7
Hang cleanx 85
Shrug x 85
Warm Up
20 minute walk. I was caught unprepared in 33 degree weather at 15 mph winds.
Shoulder Pass Throughs
Body Weight Squats
Sit Ups
Good Morning Bent Overs
(2 sets of 10 each)
5 Pulls Ups
10 Push Ups
15 Box Jump
(5 Sets as fast as I could)
No warm up. (I know – poor form.)
7×7
Floor Clean Snatch / Full Drop Squat
65 pounds.
If I said I was working on form would you forgive the ridiculous light weight?
20 Minute Walk
5 Sets as fast as possible
4 handstand push ups
10 35 pound Kettlebell swings
10 alternating leg bench step ups
Tri standing hamstring stretch.
Kevin Driscoll 