Today was a day that I’ve been looking forward to…. NO WODS, ALL STRENGTH BABY!!!! Don’t get me wrong, I do get a huge rush when I hear that clock counting down… and I absolutely LOVE the feeling of being exhausted after a horrible grinder of a workout… but raw strength training is my first love. Let’s talk about what I did today, and how I had an impromptu “let’s eat like crap” meal. Shit happens, man.

This morning I was feeling pretty good. I was actually surprised, because I went to sleep feeling like my body was decaying. But, knowing that I didn’t have to really rush through some strength work so that I could do the wod wasn’t an issue today… because there was no wod! After warming up with a good row, dancing to ghetto music, and stretching, I jumped into cleaning.

Clean from Blocks: Work 5-6 sets of heavy doubles.

An issue that has recently surfaced with my clean and my snatch is that my feet don’t move from the floor. I seem to forget about them. For now, since I’m able to pull so high, it hasn’t posed much of a problem… BUT, when that weight starts getting heavier, making sure my feet move from their starting position will help me get underneath the bar quicker.

SKILL: BUTTERFLY PULLUPS — 5 sets x 10 reps

I remember seeing people do butterfly pullups and wondering how the hell they were able to do it so well. I had tried and failed multiple times after watching countless videos and reading pages upon pages of articles; I was convinced that this movement was only something that highly skilled and highly talented people could do. Well, a few layers of skin, some blood, and some *ALMOST* tears later (not to mention hours of practice…), I have become pretty efficient at butterflies. In fact, I ENJOY THEM! Who would have thought? Sometimes working your little fingers to the bone pays off, huh? 😉

I was feeling pretty tired at that point, so I called it a day. I went out to eat and had some awesome ass carnitas (YES, FLOUR TORTILLA BITCHES!!!!!), some spicy rice and beans, a bowl of mini wheats, and probably 10 Thin Mints. It’s Girl Scout season, folks, and those girls are out for blood this year. Not really, but it seems that way with the unrelenting sweet tooth that I have. I’m usually really good about waiting for my special day to eat crappy food, but today just couldn’t wait. And apparently, the sugary and carby overload of lunch helped with my evening session……. because I hit another PR!


Snatch Grip BTN Push Jerk: Work 5-6 sets heavy doubles, then hit 3-4 sets of singles

Ugly? Yes. I got a little mentally freaked out by the weight on my back when I took it off the rack and for some reason didn’t want to commit to dipping a little bit lower, which is why I kind of had to chase the bar forward. You know what, though? The weight didn’t feel that heavy during the jerk. It was more that I was surprised I was able to get 170 pounds over my head with a movement that I’ve never even tested for a 1RM. If I had committed to dipping lower and punching my shoulders, I could’ve had 180 in the bag. Next week.

Front Squat: 5 sets x 3 reps @ 80%

Then, to cap off the day….

6 Minute Every Minute On The Minute (EMOM)

Minutes 0-3: 5 Dumbbell thrusters (50/30), 5 burpees

Minutes 3-6: 6 Dumbbell thrusters, 6 burpees

Pretty hassle free and wonderful day if you ask me. Was able to get a lot of strength work in, hit a PR, and I felt strong besides a few aches and pains. Tomorrow I’m getting rolfed…. and I couldn’t be more nervous! Some tears will be shed!



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