Wednesday Sept 26th

6:15am – Day Begins
7:30am – Client Training
8:30am – Training Part 1

A. Front squat 3, 2, 1, 3, 2, 1; rest 3 min
300, 320, 335, 310, 330 (x1), 340 pr
B. Weighted lean away chin ups 3, 3, 3, 3, 3, 3; rest 3 min – weight attached from back end of body so it hangs easy
53, 58, 63, 70, 75, 80
C. TnG squat snatch @115# x6 reps; rest 90 sec x6
– Complete, fast, easy


PWO – 40g Protein w/ 40g Carbs Liquid shake
Breakfast – 10:30am
– 3.5 egg fritata (squash, scallion, zucchini, bacon fat)
– Orange

11:45am – Snack
– 1 Coconut Water
– Pulled Chicken with pesto cilantro

12:00 – Coach Strength Class with serious weight being moved around

1:30pm – Training part 2

4 Rounds for time
400m Run
20 Squat Cleans


*This was rough. Not sure if my legs were shot a bit from this mornings Front Squats or if this was just as hard as it was supposed to be. Just as I’ve been feeling like my running is improving I get tagged with a workout like this. My legs felt so heavy once I started the second set of cleans. Some lessons learned. On workouts like this where I know I’ll have to take a break at some point in the reps I have to anticipate a mental struggle right at that point. You suddenly are faced with the notion that this workout just got very hard and isn’t going to get any easier. And there is still more than half of it left. Second lesson today, you have to put yourself around others that are better than you from time to time. Today I had the pleasure of having not one, but two stud athletes fly by me on this workout. I invited Dan to join the Wednesday fun as usual and a fellow competitor and friend from a local box , Ben, also dropped in for the workout. The workout itself was humbling. The gas seemed to just leave the tank about halfway through. Even more humbling to finish last, DFL. Oh well, tomorrow is another day and time to shake this funk.

PWO – Chicken and Potatoes – 2:15

Lunch – 3:45
– Tri Tip with romaine salad and lemon/garlic dressing

4-7pm – Client, Consult, Coaching
*Snack 6pm – Salami

7:30pm – Dinner
– Stir Fry of rice, carrots, onions, chicken, hot sauce, cilantro pesto