Just got home from Madison. What a tremendous experience it was. So many fantastic people and such a positive environment. Thanks to everyone who kept me in their thoughts and watched what they could along the way. Your messages and posts were a huge help believe me. The masters did get a little air time this year which was great. Mark, Hayley, Angie, PJ, Laura, Tami, Katie and Ben did a great job of cheering from the stands. I could hear them every time, it was awesome. I am going to take this week off and then try and start the whole process over. CAL
Motivational Quote of the Week
Warm-up, (15min): Row 500m. Then 2 rounds of Basic Barbell Warm-up. 10 each of Deadlift, Hang Clean, Front Squat, Push Press and Back Squat. Dynamic Stretch
Strength, (15 min.): 2 C&J EMOM for 10 min.
Build up to a heavy weight that you will use for the WOD.
Do some active shoulder work between C&J reps.
WOD: 35+ BAR FIGHT
For Time:
12 Clean & Jerk 205/145 (50+ 155/105)
Then,
2 rounds of:
15 T2B
12 C2B Pull-ups
Then,
12 Clean & Jerk
15 min. Time Cap
Icing: Couch Stretch 2 min ES. Pigeon 2 min. ES