You see that glorious, greasy, AMAZING looking pizza? Well, yeah. I almost ate that entire thing. Plus a boatload of chocolate and an oreo ice cream sandwich… and, to top the night off, a delicious frosted smiley face sugar cookie. Usually it’s mornings after epic cheats like this that I lift really well. Well…. not the case today. Snatching went HORRIBLE…. Looking at footage of myself, I have absolutely no idea what I was doing or why I was moving the way I was. Extremely frustrating, and kind of put a damper on my morning. Everything else went pretty well though, and I came back for redemption….. but my redemption also went shitty. Sigh. Sometimes you just have to accept that it isn’t your day and move the f#ck on.

Snatch: 65% x 2 reps, 70% 2 reps x 2 sets, 75% 1 rep x 2 sets, 80% 1 rep x 3 sets

Clean and Jerk: 65% 2+1, 70% 2+1 x 2 sets, 75% 1+1 x 2 sets, 80% 1+1 x 3 sets

Back Squat: 75% 2 reps x 4 sets


For 4 sets total, complete the following, resting 2 minutes in between sets:

One Round of DT

(12 Deadlifts, 9 Hang power cleans, 6 jerks)

Immediately followed by one round of the Chief

3 Power Cleans, 6 pushups, 9 air squats

Start your first set with 155/105, and add 10 pounds each round (ending with 185/135)

Then, wearing a 20 pound weighted vest:

10 Strict Dead hang Pullups

200m Sprint

Snatch Redemption: Basically the same rep scheme as above, just with lower weight. Didn’t end well, and I knew I’d just get pissy… so I stopped. Sometimes you have to know when to throw in the towel. Deload week is over and I’m ready to get after it next week!

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