2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :90 for (5) sets
1 Power snatch + 1 Hang power + 2 OHS

Accessory:
10 Single Leg Touchdown Squats
10 Feet Elevated KB Sumo Deadlift
Paloff Press with Band 10 ea.

Metcon:
10 Rounds
5 Thruster @115/75
5 Pull up

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Accessory:
90/90’s with hip thrust x 10
Superman Plank x 5 ea. :03 hold
Offset Overhead Farmers Carry 100 Ft ea.

Strength:
Deadlift
5 x 5 @70%

Metcon:
8 Rounds (:20 on :10 off) ea. Exercise
Row
Bike
Ski
Mountain Climbers

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press 20 Reps
Use the weight you can get for 10-12 reps, around 60-65%
Go till failure which should be around 10-12 reps
Rack the bar for several breaths and continue till you hit 20 reps

Accessory:
3 Sets:
Incline DB Press x 8-10
Half Kneeling Single Arm DB Press x 8 ea.
Barbell Curl x 8-10

Metcon:
15 Min EMOM
1. Bike 15/10
2. 20 Wall Ball
3. 10 T2B or 20 Sit up

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Then …
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min

Strength:
Every :90 for (8) Rounds
1 Power Clean
1 Front Squat
1 Hang Clean
1 Split Jerk

Metcon:
21-15-9
Power Clean 135/95
Bar Facing Burpee

Accessory:
3 sets:
Side Plank Hip Drops x 10
KB V-Up x 10
KB Half Kneeling Chops x 10 ea.

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps @55%

Accessory:
3 sets:
Bulgarian Split Squat x 8
Single Leg RDL x 8
Hip Extensions x 10

Metcon:
10 x 10
Barbell Horizontal Row
Push up

2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
12 Min EMOM
Odd: 1 Power Snatch + 2 OHS
Even: 1 Squat snatch

Metcon:
10 Rounds
Row 250/175
15 Ab-Mat Sit ups
10 Push ups

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Accessories:
3 Sets:
Dead Arm Crunch x 12
Kneeling Around the World x 20 (ea. way)
Get ups x 2 ea.

Strength:
Deadlift
10-7-5-3-1-1-1

5 Rounds
5 Swings 53/35
5 Goblet Squat 53/35
5 Swings 53/35
5 Goblet Squat
14 Single arm KB Step Up 20″ (7ea.) 53/35
1 Min Rest

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
Find your 1 rep max
10-7-5-3-1-1-1

Accessory:
3 sets
6-8 Bar Dips
8-10 Single arm DB Row
8-10 Barbell Curl

Metcon:
10 Minute AMRAP
40 Double Unders
10 Devil’s Press 40/25
20 DB Lunges (same weight)
10 Burpees

Warm up:
2 Sets:
Bird Dog x 10 (5ea leg :03 hold)
KB Half Kneeling Chops x 10 ea.
KB Russian Twists x 10 (2 count)
Plank x 1 Min
Single arm suitcase Carry x 200 ft. (switch arms halfway)

Metcon:
30 Minutes EMOM:
Min 1: Ski 200/150m
Min 2: Power Cleans @135/95 x 5 reps
Min 3: Run 200
Min 4: Push Press @135/95 x 5
Min 5: Bike 10/7 cals

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
Find your 1 rep max
10-7-5-3-1-1-1

Every 2 minutes for 8 minutes (4) sets
10 DB Thrusters @50/35
10 Pull ups

Accessory:
10 Single Leg Touchdown Squats (ea. side)
10 Star Plank (ea. side)
10 KB Deadbug ea. side)

Is this stuff still going on since the last time I wrote this?

For those of you that have kids in the Syosset School District, pay attention.
Actually if you have kids in any grade in the Syosset School District you should pay attention.
Look at the breakfast menu for Syosset middle school for the month of November.
I never even knew breakfast was available at school.
This is fuckin ridiculous.
Are you aware your kids are going to school everyday and being poisoned?
I got sick and had to stop reading after the 1st school day in November.
Fluffy whole grain pancakes with syrup, sausage patty, banana and apple juice.
Are you fuckin kidding me.
How the fuck are kids supposed to focus and perform in school after feeding them a shit ton of sugar and processed food for breakfast?
Pancakes-100% carbohydrate
Syrup-are you fuckin serious
Sausage patty-I’m picturing a McDonalds patty which is all processed
Banana-100% sugar
Apple Juice-100% sugar, oh wait, it says 100%! WTF does that mean?
It means 100% sugar!
Here kids, here’s a plate full of sugar, then we expect you to pay attention and focus in class.
Yeah, ok!
Who the fuck comes up with this shit?
It’s a fuckin shame, a damn shame that this is even allowed.
Tell me who wrote this menu, I wanna go visit them at the school.
Look what happens after the day off. They get to have another plate of sugar!
What’s with the fuckin juice? Apple juice, Orange juice, 100% fruit juice punch!
Fruit juice punch! I mean seriously, they should give the kids a crack pipe instead.
Un-fuckin-real!

November 2024-Middle School-BreakfastDownload