I had to do all my stuff late today, because I drove back to this crappy town in the afternoon, got my tan on for a couple hours (it was 80 degrees today… FINALLY getting some sun and warm weather!), and napped…. the sun wears you out when you’re not used to it, man.

Front Squat: Work up to a heavy single. I went heavier than my “heavy single” (which I typically consider to be 90%) because I was feeling good.

Pause Front Squat: 3 sets x 3 reps @ 75% with 3 second pause at the bottom. I added 10 pounds to each set because I was just feeling it, ya know?

Strict Press: 3-3-3-3-2. I failed the last rep on my last set…. I haven’t strict pressed in a while, and it was pretty obvious today. My shoulders felt like glass.

Push Press: 5-4-4. Again, failed the last rep on the last 2 sets. I just felt so weak and my arms get locked in this sticky point that I usually can never get out of. Oh well.

Jerk Dips: 3 sets x 5 reps, starting at 85%, and ending with 100% of your max clean and jerk

5 Rounds, NOT FOR TIME:

5 Inverted Rows

5 Strict Chin ups

5 Pushups


My hamstring started killing me after my squats, and I had this awesome track workout planned, but I  thought it’d be best to not be an idiot today and hurt my hamstring even more. I’m hoping I don’t wake up with it feeling worse, because that’s usually how injuries work with this beat up body of mine.  It’s supposed to be nice all week, though… so I’m pumped for some serious hill sprinting and stadium stairs. It’s been nice this week to not do many met cons… I’m getting sick of them, and they make me feel weaker for the most part. My squats haven’t felt this strong in months and months, and even though my neck/traps still hurt, going overhead isn’t all that bad. I’m just taking it easy, having fun, and not really doing anything according to any sort of plan.


Cayenne, Lemon Juice, Water. Getting that alkalinity right and shit. 

It’s a new week tomorrow! Let’s have fun!

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