IT’S FRIDAY THE THIRTEENTH, GUYS!!!! SPOOOOOOOOOOOOOOooooOOOOooKy! Except today wasn’t so spooky… today was actually frickin’ BADASS!!! I felt amazing, energized, my aggression and pissiness from the day before was gone…. and I just felt READY to LIFT some effing WEIGHT!!!!! So, here’s my day….

Farmer’s Carry: 100m, 130 pounds each arm

Row 500m 

Then, immediately into 3 rounds of: 

30 second Airdyne Sprint

10 GHD Sit Ups 


Power Snatch: 60% x 2, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single.

Now, this was supposed to be working up to a heavy single for SNATCH. However, I felt like I really wanted to work up to a heavy single for power snatch, given that I have my newfound non-wide jumping feet stuff. So, I made a slight change and went for a heavy single…… I reached my heavy single, deemed it easy, and said, FUCK IT! I’M GOING FOR A MAX! And, what do you know, I PR’d!! I almost double PR’d… but after snatching for an hour and 20 minutes, I ended up dropping into the full snatch instead of catching it RIGHT at parallel. Oh well… NEXT TIME!!!!!!

Clean and Jerk: Work up to a heavy single. Once again, I went past my heavy single. I didn’t shoot for a PR, but I did work up to 5 pounds below my previous PR…. and it felt PRETTY FRICKIN’ LIGHT!!!!! However, I didn’t go for a max… My elbows and shoulder have been bothering me and I tend to get carried away with these sorts of things. I’m like a dog being held on a leash…. once you let me go, I’ll hopefully PR the shit out of this puppy!

Back Squat: 70% x 3, 75% x 3, 80% 3 reps x 4 sets (Move up in weight if you’re feeling good. I moved up.)


Afternoon/evening Session: 

Weighted Pullups: 4 sets x 3 reps (35 pounds added)

10 Minute AMRAP: 

5 Deadlifts (365/240)

6 Weighted Strict Chin Ups (25 pounds added)

250m Row

I’m feeling really beat up. Taking the next TWO days off and I couldn’t be more excited about it!!!!!!!!!

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