To my favorite coaches!
I want to take a couple minutes to thank you 3 (Tyson, Alan and Tanner) for all you've done to get me where I am today.
In the past 20 years, I've joined gyms (Golds, 24 Hour, etc.) and probably not used the memberships more than a few times. Since joining the "beginner's" class in July, I have not missed a class (other than these 2 scheduled out of town trips.)
For me, just having shown up has been an accomplishment.
I have never been more committed to anything physical like this in my life. While I get frustrated sometimes by what little I can lift, I physically feel 10 years younger. I often remember something that Tanner said at the end of the first month. He said, "we just got the rust out, now you're moving." I remember once when I was struggling my hardest and Alan yelled, "you're a beast!" And we all know, I am NOT a beast. . . yet. :)
It really means a lot to have a place like this where I can struggle and grow. I need to thank you all for your patience with me and especially to Alan for being able to see the extra modifications that I've needed sometimes.
I've missed it this week. I'll see you Monday with some rusty joints.
Enjoying a week by the pool in 80 degrees!
(Randy started in the Beginner's class with a PVC and just did 3 Hi-Hang Snatches with 55#, making some huge progress with strength, mobility, and just feeling better, keep it up man!)
4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
3 rounds for time of:
10 Hang Power Cleans 155/105#
1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.
Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.
Mon, October 28, 2013
by Coach 2Chainz