The humidity and heat is FINALLY working its way in….. IT FRICKIN’ TOOK LONG ENOUGH!!!!! I still can’t get over that we got snow a month or so ago…. Ain’t the Midwest just peachy? Anyway, today I don’t think I stopped sweating for a full 12 hours. The garage doors were open and weights were being thrown around and life was just fABULOUS!!!!!!!!!! Let’s talk about what I did…. It’s deload week, so everything is super light. A perfect opportunity to dial in technique and fine tune whatever needs fine tuning. BAM! Surprisingly, though, today (and probably the rest of the week, judging from prior experience) hurt more than last week’s torture. I’m going to be hurting all week, but that’s okay… I have pizza and ice cream waiting for me at the end of it.

Snatch: 60% x 2, 65% 2 reps x2 sets, 70% 2 reps x 3 sets

Snatch Pull: 90% of snatch 2 reps x 2 sets, 100% 2 reps x 2 sets

Snatch Balance: Work ~70% doubles… focus on SPEED!!!

Back Squat: 70% 3 reps x 5 sets

SKILL: Butterfly Pullups

Then I decided to do a hero wod.. in the empty gym, by myself, with no music. Just the sound of my heart palpitating and my lungs about to collapse.


20 Minute AMRAP:

6 deadlifts (225/155)

7 Strict Burpee Pullups

10 KB Swings (100/70)

200m Run


The aftermath.

THEN….. rest about 10 minutes, and complete the following…


Wall Balls (30/20)


GHD Sit Ups 

Most often times in wods, I will use the men’s weight. Why? First of all, because I like throwing around heavy shit. Secondly, I’d rather have a slower time using heavier weight than using 20% of my max to do 1092835103 power snatches. I see absolutely no benefit in that. Also, when it comes time to actually want to perform (a competition, for example), the RX weight will seem like CAKE.

Have a WONDERFUL Monday evening!

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