Yesterday I was feeling like crap, but I “slept in” until 7:30am today and I feel like a million bucks! I was a bit groggy waking up and my low back and shoulders were feeling a little irritated, but once I got up and moving around I felt a lot better. I had my typical bulletproof coffee and headed to the gym to kick today’s ass! Let’s talk about everything I did today… the order of movements wasn’t ideal, but I was in a regular gym and didn’t feel like sitting around and waiting. So here’s everything I did, in the exact (painful) order as listed:

1000m Row (Kept around 85%-90% of my 1000m PR row) 

Short break, then…


3, 6, 9, 12, 15, 18



Short break, then…

5 Rounds

5 Thrusters

5 Pull ups

Short break, then…

60 seconds max Handstand Push Ups 

60 seconds Rest

60 Seconds max wall balls (I used an 18# ball) 

60 seconds rest

60 seconds max Turkish Get Ups

60 seconds rest

60 seconds max Wall Climbs 

Stretched out my incredibly shaky and sore shoulders and did some pressing! It’s been 2 weeks since I’ve done pressing and WOW was it obvious! Pressing is something I’ve been neglecting because I’ve been focusing on so many other things… But I need to set 2 days a week that it is MANDATORY that I get some overhead strict pressing in… because it is by far my weakest lift and the progress is incredibly slow.

Strict Overhead Press: 8-6-4-2-1-2-4

Snatch Grip Press Behind The Neck (From Bottom Of Squat): 3 sets x 5 reps

And, to top the day off…

SKILL: 100 Double Unders

As you can probably tell from the videos, I was feeling very sluggish today. Things were a bit sloppy, my movement felt a bit slow-motion, and I don’t know. That’s just how things are when you’re recovering from a little bug. So I came home and had a humongous ass bowl of pasta and sausage and cheese and let me tell you…. I think I’m cured.


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