From Ryker…
“Dear Mommy… You Were My 1st… The 1st Person That I Felt… That I Liked… That I Loved… You Kept Me Warm… You Kept Me Safe… You Kept Me… LOVED… I Had No Clue What You Looked Liked… But I Could Feel Your Heart… Not Just Your HeartBeat… I Felt Your Actual Heart… Your Soul… I Kicked… I Punched… But You Still Took Care Of Me… You Still Loved Me… Once I Came Into The World… The Outside World Wouldn’t Call Me “Perfect”… But You Saw Me As Perfect… You Treated Me As Perfect… You Made Me Feel Perfect… And You Still Keep Me Warm… You Still Keep Me Safe… You Still Keep Me Loved… You Still See Me As Perfect… You Still Treat Me Perfect… You Still Make Me Feel Perfect… And I Know You Will Do All Those Things Forever… Dad Talked To Me The Other Night & Told Me That You Were His One & Only Valentine & That Nobody Could Ever Take You Away From Him… Well… Sorry Dad… Mommy Is My Valentine… Kick Rocks Dad!!!”
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Active Rest Day… It’s Valentine’s Day… ‘Nuff Said… LOL…
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And Here’s Next Week’s Oly Sesh…
Session 7…
A…
Every 60 Secs x 6 Sets…
Set 1… 1 Behind The Neck Strict Presses + 1 OverHead Squat x 5 Reps
Set 2… 1 Behind The Neck Push Presses + 1 OverHead Squat x 5 Reps
Set 3… 1 Behind The Neck Push Jerks + 1 OverHead Squat x 5 Reps
Set 4… 5 Snatch Balances
Set 5… 5 Heaving Snatch Balances
Set 6… 5 Snatch Drops
B…
Every 90 Secs x 4 Sets…
3 Snatch Balances
Build Up Each Set… However… The Goal Is To Work On Technique… Not Max Weight!!!
C…
Every 90 Secs x 6 Sets…
2 Lift Complex: Snatch + Hang Snatch
Based Off Your 1 Rep Max Snatch…
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
D…
Every 60 Secs x 3 Sets…
1 Snatch @ 85%
E…
Every 60 Secs x 5 Sets…
Front Squats
Based Off Your 3 Rep Max Front Squat…
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
MAX REPS @ 80%
F…
3 Sets…
10 (5/5) Sitting 1 Arm DB Strict Press
Max Sit Ups in 30 Secs
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 