A full day of racin children down the street and playing great basketball with my bro in law and nephew. Nothing much better than that.

Magic 50 yesterday.db snatch x5 per armdb swing x5 per armburpees x105 rounds with 60 seconds rest between.70 lb. snatch60 lb swingTry it, be careful. Pick a lighter weight and work your way up.Explosive power, cardio conditioning.

As Peter states below, the Garage Strongmang is a beast, but a fun one.After a few days of rest I have put in a few days of quality free form training.Lots of pulling bodyweight, as well as new movements on the bar that include release and catch in different...

StrongmangSquat 225lbsx20 repsBench 185lbsx20repsWalking Lunge 70lbsx20reps (70lb DB/ arm)Standing overhead military press 135lbsx20repsOne arm DB rows 80lbsx20repsDeadlift 185lbsx20repsComplete each 20 rep set in order. Record time.Dan and myself tried this the other...

A couple of days filled with experiments in free form training. No sets, no times, no numbers.Just movements for feeling. Trying out new things such as hands off pull ups (pull up hard, release grip, re-grip, repeat) and burpees transitioning to pull ups, single arm...

Friday morning we put a couple of guys through a damn grueling workout.Modified FRAN, 100/100, BAM! and more, all in one day. High quality stuff!Good job Randy and Mark. As stated, all star status.Did a bunch of randomness on Friday, call it all day open source...

BAM! (for time)20 bodyweight squats15 ft agility ladder drill forward, two feet in each10 push ups15 ft agility ladder drill lateral, two feet in each40 bicycle crunchesRepeat circuit three times as fast as possible.Round one with 40 lb. X-vest 3:41REST FIVE...

Put on the 40 lb. vest and worked through the group workout.Kettle bell tosses, single arm rows, lots of jumping jacks, push ups, burpees, sledgehammering the tower. Good sweaty stuff.

One cup soy milkOne cup oatmealOne scoop Jay Robb chocolate whey protein powderfat-9g (saturated 1.5g)carbs-60g (fiber 9g, sugars 6g)protein-42gpotassium-690mgsodium-300mg

MondayFast and Furious20 minutesAs many rounds as possible of:1. 10 pull ups2. 10 db swings overhead per arm (I chose 30 lb)3. 10 plyo push ups (hands must leave ground)4. 10 tuck jumps (jump as high as possible, tuck knees to chest)My goal was 10, I got to 8 1/2 in...