Bringing It Back Together

Got a little slack in my diet and dedication to athletic perfection over the last week.. BUT, wouldn't change a thing haha! Had a great Thanksgiving with 22 people at our small house in the Chapel Hill woods. My parents, brother, and his wife, were gracious enough to share a few hours of their time with a bunch of friends from church that decided to stay in the area. We were joined by the Bowman's (x5), Densmore's (x5) + a Campus Crusade leader from Duke named Sarah, and Danielle, Luke, and Anastasia Jackson! What a blast! Glad that the weather was absolutely beautiful and the kids were able to run around outside and the adults were able to hang out by the Weber grill that was smoking the turkey breast as the big turkey was roasting. Jay and Julie Harris of Harris Inc. were generous enough to give us plenty of beer from lots of local breweries like, Natty Greene's, Lonerider, Big Boss, and Triangle Brewing Co. We still have plenty left in "The Lab" so please stop by and we can throw back a few!

Anyway, the party was great and we had a ton of fun. I'm still undefeated at Cornhole (Bags from up North), and would be happy to take on any and all comers for a friendly wager. We have some sweet new boards painted in UNC colors that I need to take a picture of and post soon...

On Friday, my parents watched the kids while my brother and his wife, Lindsay, came with us to the Duke Elite 8 game against Long Beach State Univ. What a great victory for the team and Robbie! Couldn't happen to a better man and coaching staff!! So proud and happy for them! We are strongly considering making the trip to Georgia to watch them play! Also happy for our Wake Forrest athletes, Kelsey and Lindsey, as they advanced as well to match up against Duke in the Final Four.

As for this week, hit the track on Tuesday over lunch for some speed work and then got in an early morning run at Duke with Rachel for some distance (9 ish) miles. Unfortunately, no time for swimming this week but the weights for this week are listed below:

WEEK 5

Mon (WOD): 3 sets unless noted

Bench press - 4 sets of 5

TRX squats into TRX single leg squats - x 12 and then x 8 each side

Open chest arching pull-ups - BW to fail

BB loaded split squats - x 6 each side

Bent over BB loaded close grip rows - x 10

Crunches on stability ball x 15

DB split press x 4 each side (do all 4 on one side and then switch)

Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x

1. L hand on med ball push ups

2. Plank

3. R hand on med ball push ups

4. Hamstring letdowns (sets 4-6 RDL's in place with a 72lb KB)

5. Dynamax fwd slams (sets 4-6 added a jump before the slam)

6. Bench jumps on left

7. Bench jumps on right

8. Horizontal pull-ups

9. 45lb bar hold leg raises

10. Med ball shuffle jumps

Fri (WOD): 3 sets unless noted

Decline DB bench press - x 8-10

SL hamstring curls on stability ball x 12 each side

Seated underhand pulldowns x 10

Lateral plate lunges x 10 each side

Skullcrushers - x 10

Cable swimming pulls - x 10 each side

Vertimax squat jumps 4 x 4 for each set

Decline pulse abs and hold - 30 pulses and then 15 sec hold