Thursday 24th July 2014,
Travis Holley's

Day 273 of 365: Brothers In Strength

Happy Monday, People!

That’s right!  It’s a great day, and you know it somewhere deep down.  You gotta want to see it that way, though.  One way I choose to make my days OUTSTANDING is by spending time with those that also choose to see things in a new and empowering way.  My favorite way to do this….I’m sure you can guess….is by throwing some weight around!

Since starting back with my “Freestyle Strictly Strength” program, I’ve now had 6 CrossFit Central coaches ask if they can join me for my sessions.  My response: Of course!  So, today Chris Hartwell, Benjamin Palmer, Aaron Arehart, Ben Flores, Diego Centeno and myself all threw down.  It was a spicy SWOD that left us all feeling much better than when we entered the gym.  That, by the way, is a sign of a great workout and a great crew to work with.  That’s to say it was easy.  This thing kicked our asses, but it did so in a way that challenged us mentally and physically so as to make some positive adaptations.  NOT so much that we couldn’t see straight.

Here’s what we hit:

Warmup:
A) Mobility
B) Dynamic+Band Walk Series
C) 3 Rounds
-5/5 SA DB Muscle Snatches
-5 Dual DB Hang Cleans
10 Dual DB Floor Press

SWOD:
A) 3×10 Breathing Squats(3 Breathes between each rep) @ 65% of BS 1RM
-Rest 3-5min between each set
B) 5 sets of BB Complex:
-1Power Clean
-1Hang Clean
-1Front Squat
-1Clean-to-Thruster
*Start w a weight you know you can do and build up from there.

Give this one a go.  Just make sure you do it with the right people.  It should be a challenging yet fun experience if you have the right crew hitting it with you.  Let me know what y’all think.

Choose to have an OUTSTANDING Monday….Week…Month….Year….Life! : )

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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.