Friday – 160422

Dzenana Delic

Didi, I’ve told you before, but when you started at the gym, you were not a super-high performer right out the gates. Your squat was as immature as they come, and your upper-body strength for the pullup and pushup was…wanting at best. Admittedly, I did not have the highest of hopes for you as an athlete.

But boy was I wrong.

We’re now 200+ classes down the road over the last 20-months or so, and I am so stinkin’ proud of you. Yours might be my favorite strict chin-up in the gym because I remember just where you started. The same goes for your squat, deadlift, clean or any movement that involves more weight than just the training plates that you started with. (And at the beginning, that may even have been a bit much.)

But the real reason that you are at the top of my list is because you make for a supremely coachable athlete. You listen to coaching cues extremely well and unhesitatingly scale the weight, reps or movement based on your coach’s recommendations. That level of trust improves an athlete’s development ten-fold.

Thanks so much for being a part of the 314 Community these last two years. The 7pm class certainly would not be the same without you.

Keep up the Strong Work.


Spealler Warmup
Run 200m
Gymnastics Work


Bench Press

5×6 @ 70%
– Alternate w/Bent Over Rows


Not for time

10 strict HSPU (advanced, deficit)
30 strict pull ups or chin ups (advanced, weighted)
50 GHD Situps
30 strict ring dips (advanced, weighted)
30 weighted lunges (advanced, front rack 135/95)

Or make up day

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