Family. Four Generations.

Session 1:

Row: 16 x 250m.


Session 2:

Safety Bar Squat + 60lbs Chain @ Parallel Box Wide Stance: 12x2 EMOTM @ 40% of 1RM + Band Tension

Deadlift: 8x2 EMOTM

9 minute AMRAP: 3 Power Snatch 155/105, 6 Burpee Lateral Bar Hop, 9 Chest-to-bar Pull-ups
^This was like Fran for 9 minutes!

Banded Good Morning: 4 x 10. 


Session 3:

2 Snatch Push Press + 2 Overhead Squats X 5

Every 75 seconds for 12 sets: 2 Low Hang (just below knee) Snatch

3-Stop Clean Deadlift (Just off the ground, Just below the knee, Just above the knee) + Clean Pull: 3-3-3-3

Every 75 seconds for 12 sets: 2 Low Hang (just below knee) Clean

Reverse Hyper: 4 x 15

GHD Sit-ups: 3 x 20


Daily Thoughts:

Finally feel that my nutrition is back on track, I'm feeling more recovered.  I got over trained the past few weeks, but I figured out what I needed to change.  It's good to have a team behind you that can help you!