190213 - Quote of the Week Wednesday


Yesterday’s “question of the day” was “what advice would you give your younger self?”
To this, I answered…I would tell Little Lo to stop caring so much about what other people think of her. I think it’s important to have empathy and consider others so as not to hurt people BUT when it comes to the judgement of others….that’s nothing you should concern yourself with! Those people don’t have control over you or your life or the way you live it SO… carry on with your bad-ass beautiful self girl.

“Be clear with yourself about who you are, what’s important to you, what you’ve achieved, and what you deserve.  Don’t get upset about stupid, untrue opinions that other people dump on you. Refuse to be a victim, don’t lose sleep over these things.”


? of the DAY - Fly through the air or breathe in water?

3 Minutes of Cardio
Air Squats
Plate (Steering Wheel) Squats 15/10
Plate Single Arm Dumbos
Squat Holds to Plate Overhead

MOBILIZE - Banded Pass Thrus
Banded Pull Downs
Ankle Wall/Pole Stretch
Banded Overhead Squats

PVC Hang Snatch & OH Squat Prep:
- PVC Pass Thru for Grip
- Bounce (Dip, Drive)
- Bounce and High Pull
- High Pull Position to Drop Punch
- Bounce, High Pull, Drop Punch
- Overhead Squats

STRENGTH - (15 minute window)
Work up to heavy single complex
1 Hang Power Snatch + Overhead Squat
5EB, 4, 3, 2, 1…1…1…

For Time (Time Cap 15 min.)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Hang Snatch 95/65
Overhead Squat