Thursday – Happy Birthday Bro

Thursday mornings are not as luxurious as Wednesdays but they don’t start that early and I’m able to wake up when I want and cook a great breakfast without being rushed. After a couple AM appointments I jumped into my first training session.

Training Part 1 – 9:30am

30mins Oly Lifting Flow Session
– 95# TnG Power Snatch, Squat Snatch, Clean and Jerk
– Kept the reps between 3-7 and built up a good sweat

Training Part 2 – 11:30am w/ Lisa

On the minute for 12 min:
Odd- 5 thrusters 135#
Even- 10 CTB chin ups
+
On the minute for 12 min:
Odd- 5 power clean 215#
Even- 10 toes to bar
+
On the minute for 12 min:
Odd- 7 DL 275#
Even- 7 ghd sit ups

*Power Cleans were tough. Reps on the gymnastics are up from week prior but still felt good. Really pleased with how my body felt through this and today in general.

[youtube=http://www.youtube.com/watch?v=4NIRuZi7nSs]

Training Part 3 – 4pm

Airdyne 10 min z1
+
Airdyne 30 sconds @85% (500-545)
Airdyne 30 seconds @50% (40-90)
x30
282 watts
609 cals
+
Airdyne 10 min z1

*Final 15mins took much more mental commitment and focus. Kept debating if I should take a minute off and slow down in order to recover better but every minute I managed to stay above 500 watts all 30 seconds for the entire 30mins. Felt great when I finished.

Finally I just wanted to say Happy Birthday to my brother Chris. We celebrated tonight with a fabulous dinner out in the big city with Megan and my parents. The menu included pork belly, ribeye, pork chops, potatoes, beet salad, and some fire roasted veggies and peppers. The evening was really great even though it was later than normal for me. Hope it is another great year for you Chris.