Okay has been piggybacking the comp athletes at 5pm and the results are showing.

ABSOLUTE REST DAY

THE most classic quote from OPT as a reasoning for an athlete not recovering from workouts ;

”three H’s for optimum performance – hungry, horny, happy…if any are missing, you need a break (a break right now will only build the fire, not distinguish it)…only come back when you want to eat the barbell, otherwise, rest up…”

Ask yourself the questions,I did.

Are you hungry all the time?- check!

Are ya toey as a roman sandle? -check!

Are ya happy as a pig in shit? -check!

Happy days…bring on the  Sectiionals!!

-BK

Jess Kelly sending her Wonderwoman power all the way from Australia to the CFP athletes heading to Sectionals in 9 days

The aftermath of 150 53 pound KB Swings cranked out at maximum intensity.

Pistol is lockloaded and ready to rock in 9 days.

Precious has been training very hard for Sectionals

Pullups Bars at the new box run through the middle from end to end.

All Athletes Training Wednesday 3/10/10

 part 1;

5 sets for max weight used:
Power Clean x 1
Front Squat x 1
Push Press Overhead to back rack x 1
Back Squat x 1
Push Press Overhead to front rack x 1
repeat sequence 7 times; weight cannot rest on ground in set
rest EXACTLY 5 min b/t sets

5 + hours after;

 Part 2; 

Row Sprint 60 secs @ 95%

2 min rest x5

rest 10 minutes

Row Sprint 30 sec @ 100%
2 min rest x 5

• If you cannot hit a rower today….run the sprints. Whatever it takes , get it done!

post highest load lifted for part 1 divided by BWT in # (i.e. 170#/170# = 1) as well as total meters in working sets in row sprints to comments