Kickin’ it For Kelly

Saturday, November 8, 2014


Keg drill 2-3 min
Wall squats 2×10
Banded squats 2×10

Warm up:

Row 300m
-then- (2 rds with Barbell)
7 Straight leg DL
6 Back squats
5 Good mornings
3 Drop Snatches



Every 2 minutes for 16 minutes (8 sets), perform the following reps of Back squats:  5-5-4-4-3-3-2-2

Notes:  The goal is to add weight for every set.  Focus on quality!


Run 600 meters

30 Kb/Db Snatches, alternating
Run 400 meters
20 Kb/Db snatches
Run 200 meters
10 Kb/Db snatches

-15 minute cap-

Notes:  Prescribed is 55/35 Kbs alternating from the floor.  Newer athletes should perform this with Dbs.



Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%



30 Snatches (135/95)

-15 min cap-

Notes:  This is a weight that you must be comfortable moving in a conditioning piece.  Focus on big hip extension and speed under the bar.  These should be power not squat.  Scale the weight if needed.

Cool down:

ME Hanging Hollow Hold
ME L-sit
ME Hollow Hold in supine
Cobra stretch 3×20″
Pigeon Stretch x1′
Doorway stretch x1′


Hey guys, so for those of you who have not heard yet, my younger sister,Kelly, has just been diagnosed with AML, a very aggressive form of Leukemia.  Today  she started a 35 day aggressive form of chemotherapy where she is not allowed to leave the hospital until day 35, at that point we will know if she needs to go to Boston for extensive bone marrow therapy. I really can’t believe how fast all of this has taken place, the last few days have been a blur, but all I could think about was how amazing Kelly looked at my wedding just three weeks ago, and now we have to deal with this scary diagnosis. I have gone through grief, anger, fear, sadness, over and over again in just these past few days.
But now its time for solutions, Kelly needs us. She is being so strong throughout this ordeal so we need to be strong for her. We are so grateful for all of your kind words, prayers, advice and making Kelly feel loved and cared for.
I wish dearly that I could switch roles with her right now, but I cannot. I love her so much and I want to do all I can to help her through this process. If you can, please help donate so she can keep her focus on ridding her body from this cancer, rather than all the medical bills and personal bills that will inevitably add up throughout this process. For those of you who have already donated, I am sorry if I have not been able to thank you personally yet, but I acknowledge and appreciate your generosity dearly.

I also want to announce that this next week, 100% of every dime made from me providing physical therapy services in the gym will go directly towards Kelly’s medical fund. So if you have been putting off going to see a MD for your aches and pains, and want to get your bum knee or shoulder looked at, come on in. I’ll help you fix your body while you can unselfishly thank yourself for donating to a good cause.

Thank you and much love



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