I write this as I stare at the lowering sun highlighting the eucalyptus grove outside my AirBnB balcony in Oakland Hills. Damn, life is good! 

The biggest take away from my trip so far is that our intuition is one of our most powerful — and possibly our most unused — tool. As someone who has vey good intuition, I encourage you to use yours more. (This reads like a fortune cookie, which … cool!)

Happy weekend, friends.


Friday’s Workout
Practice

A) EMOM 10
2 Hang Power Snatch + 3 Power Snatch (TNG)

B) Reflect (5-7 minutes)

C) AMRAP 12 / Upshift/Downshift
5 Snatch (Gear 4-5)
15 Pull Ups (Gear 4-5)
200m Run (Gear 3)

Saturday’s Workout FT:
400m Run
2 Squat Cleans (95/65)
2 Bar-Facing Burpees
4 Squat Cleans
4 Bar-Facing Burpees
6-6, 8-8, 10-10
400m Run
10 Squat Cleans
10 Bar-Facing Burpees
8 Squat Cleans
8 Bar-Facing Burpees
6-6, 8-8, 10-10
400m Run

Monday’s Workout
Practice

A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) AMRAP 15:
7 Tempo Push Ups (3-2-1)
200m Run (upshifting/downshifting breathing gears)

C) Snatch Balance
4×3 by feel
(not more than 70% of 1RM SN)

D) Segmented Snatch Pull
4×3 by feel
(not more than 90% of 1RM SN)

 

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