Friday 18th April 2014,
Travis Holley's

Day 258 of 365: Working on the 4th

Happy 4th, Y’all!!!

Hope y’all are having an OUTSTANDING day, and laying perfect bricks.

This morning, rather than sleeping in, I offered a Strictly Strength training session to my athletes.  Not surprisingly, I had 6 dedicated athletes show up and throw down.  It was a great way to start the day and celebrate!

On “free days” like today, I like to give my athletes an opportunity to find success with their workout.  This morning was no exception.  Our first mission, after warming up, was to find a new 1RM Trap Bar Deadlift.  As many of you know, the trap bar typically allows for larger loads to be lifted than the traditional barbell dead.  In this way, you can expose athletes to loads that aren’t possible yet pulling traditional.  It’s an effective way to load the system and introduce the body to loads that will be possible very soon….with the right programming.

This morning I had all but one athlete set a new all-time pull!  It was a fun and energetic session that had everyone fired up!

THEN WE DID “GRACE”.

“Grace”
For Time:
30 Reps of a Clean(any variation) and Jerk
@ 135 for men and 95 for women.

This workout is no joke!  It’s an excellent test of an athletes ability to throw weight around and maintain a high work output.  My athletes did not disappoint.  All athletes left Red Black Gym with one PR, and some had two!

It was a blast to get to train these athletes this morning.  It’s why I love what I do.  The people.

Have an OUTSTANDING 4th!

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About The Author

Travis Holley is a CrossFit Level II Coach, has a B.S. in Sport and Exercise Science from the University of Northern Colorado, and has 3 years of experience coaching a wide variety of individuals ranging from young athletes to grandparents, and everyone in between.