It's been a long time, I shouldn't have left you/ Without a strong rhyme to step to/ Think of how many weak shows you slept through/ Times up, Sorry I kept you... [From I Know You Got Soul by Eric B. & Rakim]
What's up, everyone?! I'm so excited to see you all!
First, let me congratulate Coach Travis and his wife, Regina, on the birth of their baby boy, Tahj! He's beautiful. Best wishes to each of you and your new family.
Also, if I'm correct, today is Luke's birthday! Happy Birthday, Luke! You don't look a year older than 45!
And how is everyone else at CLE? Hopefully, everyone has continued to work smart and hard, get stronger and faster, and improve as better performing human athletes. I'm excited to see everyone's progress.
Let's have some fun this Monday...
Run 400 meters
500 meter Row
5 minutes on Handstands and HSPUs
Front Squat 5-5-5
Two rounds for time.
Box jumps 24/18
Post time on whiteboard.
Total comes to 100 pull-ups, 100 box jumps, and 200 sit-ups.
* Big Dogs & Savages - STRICT PULL-UPS! No chicken-necking, kipping, or kicking. Dead-hang, fully-extended, these-sons-of-bitches-hurt-my-soul pull-ups!
Partner Stretch/Foam roll
Keep your asses moving today. Talk after the workouts are completed and you're stretching with your partner. Lots of work to get done, so chit-chat will hamper you. And get here on time. You know how I roll -- penalty burpees for tardiness will be handed-out like tootsie rolls on Halloween.
And I haven't said this in so long...
HARDEN THE FUCK UP, CLE!
Missed everyone. See you in the gym.