Workout:
Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)
Complete:
Back Squat 20 reps
Increase 10 lbs from last week
12 MIN AMRAP
10 Toes to Bar
10 Deadlift @135/95
7 Power Cleans (135/95)
5 Push Jerk (135/95)
Use only one bar.
I had a different email planned for today, but, I found out it’s Nick’s Birthday!!
Yes, that Nick! The giant one!
Even with a hook for a hand he’s still snatching like a maniac.
Most of you know Nick, but for those of you that don’t know him if you’re ever unsure about your grammar, Nick’s your man. Not only is he as patient with teaching as he is serious about his socks, he’s also a great human. I can’t imagine anyone not loving this guy, he’s the co-founder and only member of the “Kilo’s and kilometers” club as well as the “Sativa and Snatches” Club.
Sure, Nick may spread Nutella over his daughter’s waffle every so often, and he also loves his pizza, but look at the extent he goes to to make sure his kids are fed well in school!!!
You can all learn from Nick’s masterpiece here. Sure, the size of the salmon may have fallen from Nick’s tooth while flossing but regardless, his daughter gets a baster!!
Look at this perfectly designed lunch, Fish and vegetables!! You may want to copy Nick’s daughters’ menu for yourself!
I didn’t mean to segue into nutrition but I figured you could all learn from it.
Anyway’s I love this guy.
Happy Birthday Nicholas!