Lots of sunshine and great things today. Hit another PR…. which I’m ecstatic about! Today was supposed to be my rest day but I’ve been taking a nice little BCAA blend after my workouts and it has helped a ton with recovery! So I decided to say…. F#ck it! Let’s lift!!!!!!!


After my complete annihilation of a huge ass meatball sub, chips, ice cream, and chocolate last night, I was carbed up and ready to rumba this morning. Let’s talk about what I did….

Snatch Complex- Snatch Pull; 5 second descent to below knee; pause for 1 second; snatch: Work up to a heavy single. I hit my 90% from the floor with this complex today, so I guess you could say this was also a PR! Sweet!

Clean Pull + Clean: Heavy single. Hit a PR on this…. Hit my old clean from the floor from the high hang.

Strict Press: 85% 2 reps x 5 sets

Back Squat: 80% 3 reps x 5 sets

Stiff Legged Deadlift: 3 reps x 5 sets

Back Extensions: 3 sets x 10 reps + 25 pounds

TABATA: ROW (20 second on, 10 seconds off, for 4 minutes [8 intervals] )

Immediately into… 

500m row time trial

400m run

500m row time trial

400m run

Try to match your pace for the second 500m row as you did for the first. I wasn’t able to, I came short about 3 seconds. Oh well!

SKILL: Double kettlebell clean and jerk/ double kettlebell snatch

I have to say, I love being at the gym all day. And I love coaching. Basically I’m living the life…. and it’s only been about 2 weeks into summer! SO EXCITED FOR WHAT’S TO COME!!!!!


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