Week 7, and my best friend Kelly Starrett

Basically I became 800x more genius than I was prior to this weekend. Spending a few days hanging out with your new best friend Kelly Starrett will do that for you. Studying how effectively (or not effectively in most cases) the jockeys are transferring power from the horses due to their absolutely atrocious valgus collapsed knees and lack of midline stabilization was also useful. I am thinking about going over to Churchill Downs today and just getting rich as shit making these jockeys not suck so bad.

Just two dudes with lime green drinks

Here are a couple of videos from last weeks training. I hit a #330 clean, after I had missed the first one. This one isn’t as good as the first one, but it slipped off of my shoulders. I think because of all the tanning oil that I had on….. check out my left knee, sean’d it… oopps.

And here is my best friend Sarah showing off her snatch before the Oaks on Friday…. Where I was stood up for the first time in my life. I have some great group pictures of Kelly and his wife Juliet, TJ and Taylor… and Me.

Anyways, stayed tuned for me to be telling you guys all kinds of new shit that I was able to discuss with Dr. Starrett this weekend. I pretty much had a 3 and a half day long seminar, so hopefully I picked up a few things.

Day 1 Week 7
Warmup	Workout
1.)Foam Roll a.Lacrosse Ball Piriformis b.barbell gooch grind	1.) Snatch 30 min
2.) 3 min barefoot jump rope	20 min break/mobility/squat prep
3.a) high box step up x 5 (each) b.) T- Pushup x 5 c.) Body Row x5	2.) Squat 5@40%, 5@50% 5@60%
4.) Mobility/Lengthening 3min	3.a.)Barbell Step Up 5x8 b.) Lateral Kb Lunge 5x10 each
5.a) Seated knee raise w/bandx10 b.) sqaut with band on knees x10 c.) Face pulls x 10 d.) Prisoner walk x10m x2	4.a) weighted static back ext. 5x30sec b. Ab work, you choose
6.a)4 box hurdle jumps

Day 2 Week 7
Warm Up	Workout
1.) Foam Roll a. Lacrosse ball in pec b. Foot / Ankle Destruction... Lacrosse ball, stick, therabands... the works.	1.) Jerk
2.) Wall Ball x 20	20 min Break/mobility
3. Bear Barbell Complex x10	2.) Press 5@40%, 5@50%,6@60%
4.) Mobility/Lengthening 5min	3.a.)Seated Alternating DB Press 5x8 b.) Chinupsx80
5.) a. Single Leg KB Bottoms up Press x5 b.) Single Leg KB Bent over Row c.) Single Leg KB Deadlift	4.a.) Med ball side toss 4x12
6.) Box Jump x10 Med Ball Push Press x 10
7.) Push Up Falls x10

Day 3 Week 7
Warmup	Workout
1.) Foam Roll a.)	Jerk Drills 10min
2.) 20 min Sled or Prowler Drag/push/pull/throw/wiggle/shake	2.) Clean & Jerk 30 min
3.) Mobility/Lengthening 5min	3.a.) Wide Stance Box Squat 5x8 b.) Front Loaded Reverse Lunge 5x10
	4.) Weighted GHDs 7x5

Day 4 Week 7
Warmup	Workout
1.) Foam Roll 5 Min	1.a.) Snatch 20min b.) Clean & Jerk 20min
2.) Turkish Get Up x20	2.) 20 min break/mobility
2.)a.) Bear Crawl 10m b.) Lunge x 10 c.) Handstand Kickup x10	3.) Bench Press 5@40%, 5@50%, 5@60%
3.) Mobility/ Lengthening 3min	4.a.) Bambo Bench 5x12 b.) HSPU/Ring Pushup x80
4.a) I,W,T,O x10 b.) Dislocates x20 c.) Walking OH Lunge x10	100 Sledge Strikes each Arm
5. 4 Dot Drill