A very happy birthday goes out to my beautiful wife, Emalee. In my speech at the Star Physique Awards above all else I wanted to let everyone know that the reason I was on that stage was largely because of her. I cannot say enough about her. The gym, and all the athletes I coach owe this woman a huge shout out. If not for her patience, understanding, and tolerance. I would not be able to put in the kind of effort that is needed to be successful in my profession. I would not be able to travel to competitions, stay late to break down lifts or run the kind of events in which Precision is known for. It is tough for a wife to share her husband the way Em does. However, her support is overwhelming and her love for me… unconditional. I am thankful everyday I have her by my side.
As a Mother she leaves me speechless. Watching her with our children puts a constant smile on my face. She is strong inside and out. A powerful picture of what an independent woman should be. Our children are so lucky to have this type of role model be their Mommy. Words cannot truly express my love for this woman. Happy Birthday EMOT!
Fitness-Strength-Community
WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 OHS
5 Inch Worms
10 Scorpions
Then:
Shoulder & Hip Mobility
LIFT:
Dead Lift
7 x 1
*Work to 90% of 1RM
WOD:
“INTERVAL 17.3”
E3MOM… Until Failure (21 MIN. CAP)
Dead Lifts
50 Double Unders
10 HSPU
*Dead Lift weight and reps change climb each round.
Dead Lift Weight and Reps
R1: 15 @ (135/95) (115/75) (95/65) (75/55)
R2: 13 @ (185/125) (135/95) (115/75) (95/65)
R3: 11 @ (225/155) (165/115) (135/95) (115/75)
R4: 9 @ (275/185) (185/125) (165/115) (135/95)
R5: 7 @ (315/205) (225/155) (185/125) (165/115)
R6: 5 @ (345/225) (275/185) (225/155) (185/125)
R7: 3 @ (375/245) (315/205) (275/185) (225/155)
**In time remaining max effort HSPU.
***3 Min. windows are Open style where you can bank time.
****Beginners and those that want to. You may partner up for this one!
POST WOD:
Roll & Stretch
