Do you.

Note the order; (1) disaster strikes; (2) equip; (3) secure; (4) assist others. 

(1) We all suffer setbacks in the form of injuries, emotional stress, financial struggle, or just trying to keep Gotham City from falling into the hands of the rising criminal underworld that feeds off greed and general chaos. I just finish 2 of the most challenging weeks of my life; starting with emotional barriers being completely stripped down to their frames, then topped off with heavy onslaught on the immune system (nasty phlegmy cough cold fever aches, 2 gnarly canker sores, and a general loss of appetite); not to mention straining 3 ligaments in my lumbar spine, again. It felt like a roundhouse kick from Patrick Swayze; entirely too many trouble makers here, too many 40 year old adolescents, felons, power drinkers, and trustees of modern chemistry.

But I digress. 

I have a tendency to run my battery down to the end. Instead of plugging in for a full recharge, I power charge just enough to get me through the day; just enough to take on a newbie; just enough to coach my classes and pt’s; just enough to to take care of the right now. The fear of letting people down neglects my own well being; well meaning self destruction.

(2) Friday/Saturday/Sunday I took the majority of the days off (Big love to the friday 4pm and the Saturday morning peeps who spotted Coach Zombie). I performed a few mobility exercises, threw back some cough syrup, put a few nutritious meals together, and bunkered down with some blockbuster classics. Notice how I did not completely clear my schedule; I made the necessary adjustments to prioritize my wellness.

(3) Monday is #thechestevezdayoff.

(4) I’m back at’er.

Before you go battling crime donning a bat-themed-costume; take care of you.

Na na na na na na na na, MADLAB!

Big love,

The Chestevez

Monday Lesson Plan

Warm Up:

Coach’s Choice. Incl. John Waynes and cossock squat

Skill/Str Element:

A. 1.1.1 Sumo Deadlift EMOM, 12 min with 50-60% of your best guess 1RM. Focus on maximum bar speed.

B. 3 X 15 Wt. Glute Bridge w/ 3sec pause

Workout:

15, 12, 9

Squat Clean (115/75lbs)

Burpee

Optional Finisher:

Strict Toes to Bar 3 X Max Reps (-1)