NOVEMBER 8th - 14th

Monday
3x3 Deadlift @85% 1RM (325lbs)
3x3 Power snatch @85% 1RM (125lbs)
3x3 Bench press @lightweight (165lbs) *injury
Tuesday
10-9-8-7-6-5-4-3-2-1 reps for time
GHD sit ups
KB swings @53lbs
50ft bear crawl between each set
13:52
Wednesday
45 minute trail run
Thursday
21-15-9 reps for time
KB snatch left arm @53lbs
KB snatch right arm @53lbs
Clapping push ups
7:35
Friday
3x3 Front squat @85% 1RM (215lbs)
3x3 Clean pull @90% 1RM clean (195lbs)
1-3 ladder offset pull-ups, 3 second hold at top
3x 1-3 ladder small grip pull ups, 3 second hold at top
Then
10x 100ft sled sprint @135lbs
Saturday and Sunday
Rest

It's good to be back. I've been training pretty hard, keeping my focus on GPP and strength, and keeping the volume pretty low. I've set a few PR's in the last month. My deadlift went up to 385lbs, my back squat went up to 300lbs and my front squat went up to 250lbs. Nagging shoulder pain has held me back with almost all upper body movements, so pressing and gymnastic feats are a no go. 

My plan here with this blog is to update once a week and hopefully garner some interest in one on one training. I've had the opportunity to work one on one with two amazing athletes lately and I really enjoyed it. I got to teach basic lifting and whip up a strength and core focused GPP program for Tiffany Pezzulo who is a pro cyclist. She's had a laundry list of knee trauma, and her squat looks better than most. I have also been working one on one with Damarques Johnson who is a pro MMA fighter and runner up on The Ultimate Fighter season 9. I got my start in MMA training with Damarques and it has been a pleasure to work with him. He's got a hard to beat work ethic, and I haven't seen him half ass anything I put him through. Even on his first session, two days after oral surgery, he pushed himself to the limit with bleeding stitches in his mouth. It wasn't pretty.