Finding your new years rhythm

Hey Guys,

I started this blog post out by trying to write something really deep and profound. I talked about some spiritual lessons I learned years back. That the world is separated into two types of energy, love and fear. I was trying for some poetic introduction to a personal challenge I faced this week. It got a little out there and I decided to reel it back in with a quick “Command A” “Delete”. Suddenly a blank page. Thank goodness.

It is the official start to the new year. Last week didn’t count. Everyone just continued their vacation all the way until this week. Then it was Monday and life was sort of back to normal. And by normal I mean that the gym was busy again, schedule was full, and training was on point. It has been a rough month for many folks and as they recommit to bettering themselves in the new year you should be prepared for a variety of emotional energy the bring with it. I’d say that is the biggest noticing I’ve had this year around the new calendar year. People show all kinds of emotions when getting back to their routines. Desperation, frustration, joy, anger, fear, the list goes on. And it shows up in strange ways. But my eyes are wide open to it and it is helping me as a coach to help guide my members and clients back.

Monday Training Part 1 – 6:30am

40min Airdyne Easy Pace
Good way to start the day. Great chatter with Dan and Anthony during the ride.

Monday Training Part 2 – Noon

A. Squat snatch; 2, 2, 2, 1, 1, 1; rest 2 min
90kg, 100kg, 105kg, 110, 115, 120(miss x3)
B. Snatch pulls from high blocks; 2, 2, 1, 1; rest 2 min
120, 125, 130, 135
C. Single leg RDL; 4-6×3; rest 1 min bw legs
30, 30, 40

*So freaking close on that 120kg. I’m really happy with the snatch pulls. Pulling 135kg felt great and gave me some more confidence. Want to work on mobility in my Snatch as I feel like I’m giving up some room at the bottom of the squat.


Monday Training Part 3 – 5pm

Power clean 235#
burpee jumping chin ups – 8′ bar

*Brutal workout. Really breathing heavy and slow moving on things. Not sure where the time went. Video died on me so nothing to show here. Did the first set of Power cleans as 5/3/2. Then I did all doubles for the remainder of the workout. Burpee jumping chins were just slow and steady. Felt like both moves were the same and that it was 7 mins of bend and pull hard.

Tuesday Training Part 1 – 8:15am

Row 30 sec @95%
Row 30 sec @50%
x20 sets
*Best split on this work by far. Felt really good this morning. Clicking. Recovered fast.


Tuesday Training Part 2 – Noon

A. Clean and jerk 1, 1, 1, 1; rest 2 min – NOT a 1RM
120kg, 130kg, 140kg (miss jerk), 140kg sloppy
B. 1 1/4 front squat 3, 3, 3; rest 2 min
110, 120, 130kg
*Last set of Front Squats felt like a strong finish. 

3 rounds for time:
5 back squat 115#
Airdyne 20 calories

*This little bugger. I saw this and was sure coach made a mistake. 3 Rounds of that? Seems too easy. And if you are in the same boat as me then please go try this one and really hammer it. Felt like 100% the whole way. Power dropped off a little on AD. Felt nauseous for a while afterwards. Was in bad shape. I’m having visions of 3 months from now doing this same workout, resting 20mins, doing another like it, resting 20mins, rowing 1k, done. OUCH!


Tuesday Training Part 3 – 5pm

5 rounds for time:
Row 350 m
10 burpees
10 kbs 2 pood
*Got off to a hot pretty good start at a fast tempo. Managed to stay at my pace for most of the entire workout. Round splits went (1:59, 2:02, 2:04, 2:05, 2:02) all the extra time was me getting on the rower, foot straps, adjust the junk, etc. Happy with breathing. Mental push was there. Mind tried to wander but I brought the focus back.