“RISE ABOVE THE STORM AND YOU WILL FIND THE SUNSHINE”
“MAGISTERIUM”
3 rounds not for time:
50 double unders
15 squats
10 push ups
5 bent over rows
Note: Good warm up for today’s workout
“RANDY”
For time:
75 power snatch 75/55
Rest 5min
75 toes to bar
*Every time you break, perform 10 push ups (this is only for the toes to bar, not for RANDY)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
“RANDY” being a benchmark on it’s own, it should be your focus for today’s workout. Don’t hold anything back for this hero workout. Rest 5min then perform 75 toes to bar, knee raises or situps. Basically, today’s workout is 2 separates scores, RANDY on its own and total time.
Time intent: 5 to 10min for Randy and 5 to 10min for the toes to bar. Total time for both, approximately 15 to 20min
Accessory work
Beach bod
Barbell bicep curls 3×12
Note: Good finisher for today’s workout
Maintenance/Mobility
Twisted cross 1min per side
Pigeon 1min per side
Seated straddle 3min
Mindset
Meditation 5min
Strength
Front squats
5-5-5-5-5
Note: No METCON today. Just some pure lifting. Front squats are from the ground so you’ll need to either power clean or squat clean the barbell first. If you squat clean, it counts as your first front squat. Rest as needed between sets but aim for approximately 2 to 3min max. Perform a few warm up sets and start your first set around 50% of your max. Let’s have fun, enjoy each other’s company and hangout. It’s important to understand the value of “heavy” days on their own. We don’t need to do high intensity every day. The nervous system needs a break from those more than you think. Besides, most of us need to ease back into lifting. After all, we’ve been away from the gym for 3 months.
