Yesterday was active recovery day…. here’s what I did to keep the blood flowing:

Row: 5000m

Run: 1600m

Mobility: 45 Minutes

Then, on to today…..

It’s Thursday, and my first class got cancelled…. which means that I only had ONE CLASS today!!! Most people would take this time to sleep in and do whatever it is they need to do…. but I, on the other hand, was up and at ’em at 4 in the morning! I did a ton of laundry, started packing up basically my entire kitchen (BECAUSE I’M GOING TO BE OUTTTTAAAA HERE IN 14 DAYS!), read a bunch of stuff, drank my coffee, and of course… went to train! And even though my knee has been bothering me quite a bit, it was a pretty great day! I should note that with cleaning and snatching, the weight is pretty light and the volume is pretty low, just because my neck and shoulder are still bothering me and I don’t want to aggravate it any more than I already have.

Clean + High Hang Clean: 3 sets @ 70%. I took a while to warm up with lighter weight, around 60%, so I obviously ended up doing a lot more than 3 sets.

2 Position Power Snatch: Floor, below knee. 3 sets @ 70%. (Same witih cleaning, I did a bunch of sets at around 60% or so before these 3.)

Back Squat: 

Set 1: 80% x 3 reps

Set 2: 85% x 1 rep 

Set 3: 80% x 3 reps 

Set 4: 88% x 1 rep 

Set 5: 80% x 3 reps

Set 6: 90% x 1 rep

Strict Hollow Body Chest To Bar Pullups: 5 sets x 6 reps. This is simply making sure your body is held in a hollow body position from the dead hang at the beginning until the dead hang at the end of the rep.

Weighted GHD Situps: 3 sets x 10 reps with 25# added

Weighted Side Bend: 2 sets x 10 reps each side with 25# added

Dumbbell Snatches: 4-4-4-4-4. Work up to something that is near failure. I love these because it’s one of the few things that makes me keep in mind the snapping of the arms rather than ‘floating’ underneath.


WOD: “Where’s Fran?”


Thrusters (135/95)

Strict Pullups

****EVERYTHING must be unbroken

This was a ton of fun for me. I probably should have gone heavier, just because 95 pounds honestly didn’t feel that heavy. Which is a great sign, actually… even with the time I’ve taken off and not doing many movements like thrusters because of my neck, 95 pounds still felt like cake. I’m getting stronger! I feel like the extra rest and extra mobility has really been helping.

MOBILITY: 20 Minutes

Tomorrow is supposed to be 80 and sunny, so I will be taking my rest day to lay by the pool and run and shimmy and dance outside! Next week, hell week begins….. Studying for finals. Working out should be really sucky, but I’m ready for it! If I can get through all the shit I’ve been through in this last year, I can get through a silly little 4 days of final-exam-taking. BRING IT!!!!!!!

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