Warm-up: 10 KB Deadlifts (75/50lbs), 10 Air Squats, 3 Normal/Narrow/Wide Push-Ups, 20 Double-Unders, Foam Roll (5 minutes)
MetCon – For Time:
3 Rounds (Full Rest Between Rounds)
15 KB 1-Arm Snatches (50/35lbs)
15 Air Squats
(Score is Fastest Round)
Finisher: Straight/Bent Leg Calf Stretch
Tonight we have the first of Coach Cheese/Squints/Cesar’s posts from Italia.
<3 Coach Miss J
Buongiorno Ktown Familia,
Does the gym feel like its missing a little jackedness this week? Maybe a little sexy? Or maybe some color? That’s because I’ve been on the other side of the water for 8 days now. Not to fear though, this is only temporary. For the next 3 weeks I’ll be studying abroad in a small town in Northeastern Italy called Padderno del Grappa. It’s a beautiful little town in the mountains, and I’ll be travelling every weekend to random destinations throughout Europe keeping you posted once a week on my adventures and destinations, just in case any of you are planning a EuroTrip in the near future, you can get an idea through some of my experiences.
I made my way to a small region along the Mediterranean called “Cinque Terre” to hike through 5 small towns each within a few miles from each other. One of the most beautiful places I’ve ever been on this earth. I know what you’re thinking, how is Cesar staying jacked in Italy eating all that Pizza and sippin that Vino? Don’t worry fellow Ktowners, you’ll be happy to know the school here has a gym (with mirrors…..lots of them, just a thought Coach G) so I still do my daily pull up and bench routine… and just recently added hiking to the regime.
After this 6 hour hike, it was time to unwind with a well-deserved victory meal. After I flexed on the beach (naturally, its pool/beach season baby!), I made my way to a nice pizzeria and devoured a nice Sausage Pizza and Pepperoni Calzone…gotta stay swoll you know. For all you on Paleo Challenge, look away from the screen, it gets naughty for a minute…..it may make you cheat. Scratch that….it WILL make you cheat.
The 1st weekend was a memorable one and looking forward to next weekend. Three nights in Florence to take in some wine tastings at local vineyards, some art (yes, Musclesglasses takes in the art as well), and possibly having a run in with the Jersey Shore to do a little fist pumping.
Oh by the way, do you hate when you walk in to the gym and see the “sit in a squat for 5 minutes” on the board? It is not one of my favorite activities but I now know why Coach G & Jess stress its importance so much (listen to them, they kinda know what they’re talking about). Next time it comes up, think of me. It comes in handy when travelling through Europe.
Hope you’re all doing well and everything is going smoothly in preparation for Regionals. I look forward to next week’s adventures and I’ll keep you all posted on my status…until then Salud Ktown!