Finally my son has arrived!
Sunday June 5th, 2016 Woke up and went to the archery range. Had it to myself since it was 6am. Shot the course, made some tweaks and I cannot tell enough how much the 2016 Hoyt Carbon Defiant is their best bow to date. Then I went into the gym before the wife and kiddo woke up for some weakness work: 1. Box Squats (complete pause on the box) with 80# Chains total 5x5 #205 plus chains 2. Narrow Snatch Grip Behind the Neck Push Press Triples 165-185# Monday June 6th, 2016 1. Snatch EMOM for 10 minutes: #145,145,155,155,165,175,185,195,195,205 2. Snatch Grip Deadlift with 2 position pause (at knees and mid-thigh) 5x2 #245 3. Front Squats from the bottom (have the bar in a rack in the bottom position, concentric only) #155x2,205x2,235x2,255x1,255x1 4. 4 Rounds for Time with #10 Vest 400m Run + 4 Muscle Ups + 40 Dubz | 10:13 Tuesday June 7th, 2016 AM session 1. Snatch Grip Push Jerks and Split Jerks #155-240 2. Every Minute on the Minute (EMOM) for 10 minutes: Odd: 3 touch and go power cleans #185 light and technique driven Even: 2 deficit strict HSPU 12" Paralettes + 3 Kipping 3. EMOM 10 minutes Odd: 3 Kettelbell snatches each arm #70 Even: 5 Thrusters #135 4. EMOM 10 minutes Odd: 10 calories Assault Bike Even: 15 GHD Sit-Ups PM session 1. Snatch Grip Split Jerks EMOM x6 doubles | #185,195,205,215,225,225 2. 3 minutes max reps strict pull-ups | 44 reps 3. 10 minute AMRAP 5 Power Snatches #135 50 Double Unders | 7 rounds + 5 snatches Wednesday June 8th, 2016 Well, Tristen was born at around 1:45am in the morning. Alicia did not use an epidural and was 12 days over due so it wasn't fun to witness. My wife is a trooper man. Anyways, 9lb and 6oz, 23" long, and baby boy and healthy as a horse. We couldn't be happier and feel so blessed to be parents, what a gift from God. Thursday June 9th, 2016 Taught the morning classes at the box. Trained and headed to the hospital to check on momma and little man. He's in the NICU for possible infection, hooked up to an IV and getting some major antibiotics. I'm a little worried, hope all is well and always trust God so we shall see what tomorrow brings. 1. Push Press EMOM for 6 minutes climbing 5-4-3-2-3-4-5 #165,180,195,200,195,175,165 2. 15 Minute AMRAP (as many reps as possible) of: 10 Muscle Ups 20 Clean and Jerks #135 30 Box Jump Overs 40 Burpees 50 Dubz 60 Cal Row 1 round + 25 reps 3. Accessory Circuit: 3 rounds of: 50m Overhead Yoke Walk #220 8 RDL's #135 (romanian deadlifts) 12 Reverse Hypers #180 HS Walk Through Ladders with turn-around Friday June 10th, 2016 Tristen is going to be in the NICU probably until mid next week. Everything is ok. Just have to stay strong for momma. Friday night lift session: 1. Overhead Squats from the floor: #135x5,165x5,185x5,205x4,205x6 2. Power Clean EMOM for 9 miutes #225 across 3. Deadlifts without a belt (sounds funny but I am getting away from wearing a lifting belt) #285x5, 315x4, 335x3, 365x2, 265x1 Saturday June 11th, 2016 1. Bring Sally Up with Back Squats #95 - brutal, every time the song says up or down you squat and hold in between. 2. 20 minute AMRAP 10 Push Press #115 10 One Arm KB Snatches Total #70 10 Box Jumps 30" Not sure how many rounds at least 8. Sunday June 12th, 2016. Starting researching Nevada 161-164 for archery season, lots of info to sift through. Tristen is at the hospital until Wednesday when his antibiotics course finishes... Cannot wait to have him home.