Ride/Row 10 minutes @ easy pace
2x5 Slow Upright Row @ 25# bar
2x3 Slow Upright Row @ 45# bar
Squat and Jump a bit
5x Power Clean from 10" blocks @ 95#
5x Squat Clean from 10" blocks @ 95#
5x Power Clean from 10" blocks @ 115#
5x Squat Clean from 10" blocks @ 115#
5x3 Squat Clean from 10" blocks @ 135#
Technical practice, shoot for best possible form
"Those Goblet Squats Suck ? as do the Push-ups"
10x Pull-up +
20x Deck Squat @ 18# KB +
30x KB Swing @ 60# KB +
40x Push-up "Hard Style" (see below) +
50x Box Jump on 24" box +
60x Goblet Squat @ 53# +
Notes:Clean, "Those Goblet Squats ?"
It was great to talk with Jamie about the Pan Ams. Of the last three matches he has lost all were to current or former world champions. The combined total deficit of points is two ? 2 fucking points. He said, "I came back from this tournament so motivated. I have been working all week on the technical issues I saw as deficient. I can't wait for the next one!" And this is what competition should do: expose, raise up, motivate, reinforce, provoke, question and make one asks questions.