"Quality over Quantity."  We have all heard the phrase and understand what it means most of the time.  The crazy thing is that no matter where the phrase is placed, it really does speak the total truth!  I love spending time with my daughters.  My oldest is 16 and let's just say she is a far cry from the days where she wanted me to paint her toenails and just cuddle up with me to give her a foot massage.  I get it. I'm just Dad and she is in the world of her friends and high school.  So the amount of actual time we get to spend really isn't very much.  But last night she asked if we could go get a coffee (which duh, I will ALWAYS get coffee!) so we went.  Then she said let's go drive to Pismo Beach (we live in a coastal beach area so this was only like 5 miles away).  We took a spin through town watching all the tourists, seeing the sun setting, the waves, etc and just talked.  Then she said we should go drive by Avila Beach too.  Its another 8 miles away.  We did.  We just chatted about funny stuff, her world, school, the future, listened to music, etc.  It ended up being just an hour-ish of time but it was VERY quality and worth 5 times the amount of time at the house just sitting or either of us doing work and we both got WAY more out of it.  It was AWESOME!!  Training is the same way. For those that do a ton of volume, how often do you just "get through" all the stuff you have to do?  Sure you can talk all the work you did and impress people but did you really get what you needed out of itWas it really QUALITY?  There is a time and place for just volume, but that doesn't mean it has to be that way all the time.  In fact, there will be times when volume will hurt you.  I believe that MOST of the time, pure volume does hurt you.  You aren't working with any intensity and then when you really need to get after, you don't have what you need to really push.  It's like running 5-6 miles regularly but then having to really push a sprint or run up a hill.  You just don't have it.  Quality will ALWAYS trump Quantity.  I have said it before and ill say it again:  More isn't better.  BETTER is better!!  :)




Complete the following: 


Clean Complex (20 min Clock)

.......50%1RM 2+1+1 x 2sets

.......60%1RM 2+1+1

.......65%1RM 2+1+1 x 2 sets

.......70%1RM 2+1+1

.......75%1RM 2+1+1 x 2 sets

.......80%1RM 1+1+1

.......85%1RM 1+1+1 x 2 sets

.......90%1RM 1+1+1

*2+1+1= 2 reps Power Clean + 1 rep Squat Clean + 1 rep Jerk

*1+1+1= 1 rep Power Clean + 1 rep Squat Clean +1 rep Jerk






8 min AMRAP:

.......8 reps Burpee Box Jump Over (24/20")

.......12 reps Alt DB Snatch (75/50, wt to get 20-25UB)




MWOD:   mash out the traps with a barbell and use lacrosse ball on the lower back bands