I have actually been getting a NORMAL person’s amount of sleep (7 hours) and WOW! My joints hurt less and my body in general feels better… however, with change always comes some adjustments. I felt incredibly tired and sluggish today, probably because my body is in severe shock because of the amount of sleep it got last night. Kind of sucks, actually…. what kind of person feels like crap when they sleep like they’re SUPPOSED to? Oh well. Life goes on. I moved my morning session to around 10am because I felt paralyzed in my bed. Another strange thing happened this morning… I ATE BREAKFAST! Who am I turning into? I actually felt extra energized after breakfast… maybe I’ll bring it back into my life on days that I feel like it.


Coffee with heavy cream, peanut butter pancakes with cinnamon and coconut cream. 

10am came around faster than I expected, and I knew it was time to do some conditioning work. I’m liking the idea of the multiple super-short AMRAPS, so that’s what I went with today…


Overhead Squat (95/65)

Toes To Bar

Rest 2 minutes, then…

4 Minute AMRAP (As Many Rounds As Possible)

5 Clean and Jerk (135/95)

10 Box Jumps

Rest 2 Minutes

4 Minute AMRAP 

5 Power Snatch (95/65)

10 burpees

Felt super slow with these, the weight just felt WAY heavier than it should have (this weight is extremely light, but it just felt like a lot of work moving it around today…) and I had a hard time catching my breath. But, all you can do is bust your ass for 4 minutes and lay it all out there.


Front Squat: Work up to a heavy single (rest as needed between sets)

Weighted Strict Chest to Bar Pullups: 5 sets x 3 reps (25# added)

Back Rack Walking Lunge: 3 sets x 4 reps each leg (8 total reps) (115#)


Butterfly pullups are very difficult to learn and just as difficult to maintain when you’re tired. The rhythm is probably the trickiest part about them. With a kipping pullup, thinking about it now, I can do them in my sleep. At first, however, I didn’t understand how I was supposed to kick my feet and generate power through my hips, pull away from the bar, etc. in order to string a bunch together. With the butterfly, because it’s an OPPOSITE motion than that of a kip, it’s easy to get confused in the movement. There’s usually a specific number than I start to trip up at, either because my arms are getting tired, or because my exhaustion and heavy breathing throws off my ability to keep my rhythm. Here’s what I will say about butterfly pullups that I often forget when I’m exhausted:

1) KEEP YOUR FEET TOGETHER! When your feet are kicking at different speeds/times, even if it’s just by a small fraction, it throws off your direction. Thrown off direction means that you will probably get mixed up and have to stop and restart.

2) KEEP YOUR BODY TIGHT THE ENTIRE TIME. A lot of people say “this isn’t a pulling movement, it’s using your hips to accumulate momentum”. This is true… you are using momentum to levitate yourself up towards the bar. HOWEVER, it’s easy to take this bit of advice and run with it; a lot of people will almost forget to pull because they are focusing so much on generating force through their hips. You’re always going to be pulling and you should never let your body, even for a split second, lose tension.

3) YOUR FEET SHOULD BE RELOADED AT THE TOP OF EACH REP. If you drop your feet straight down as your chin comes away from the bar at the top of the rep, you’re fucked. Not really fucked, but you get the idea. Your feet coming straight down means that you basically have no space to swing your legs in order to “generate” a second, third, or 20th rep. The second your chin passes the bar on the way down from your rep, your feet should be near your butt and ready to swing again in order to keep up that circular motion that your body is doing.

The open is in 3 days. Stay calm, be confident, and find your ZEN!!!!!!!!!!


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