[Mis]Fortunes

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent – no one can ever know what you are capable of, not even you.” – Seneca

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05 Dec | Tu
Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#

Work |
A. 3x: (BB only?)
RDL x 3
Row x 3
Power snatch x 3
BTN push press x 3
Good mornings x 3
B. Deadlift 7 x 2 [2:00] (3@195, 3@200, 205#)
C. Power snatch 7 x 2 [2:00] (3@75, 2@80, 2@85#)
D. GHD 3 x 10 [1:00] (10, 15, 15#)

Stretch | 10:00

06 Dec | W
Mobility | 2x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 3x
Wall balls x 7
KBS x 10
Banded rows x 10 ea

Work |
A. 4x:
Cossacks x 10 ea
SL HB x :40 ea (2x)
Reverse fly x 10 (10#)
B. Front squat 5 x 3 [3:00] (125, 130, 135, 140, 140#)
C. 1-¼ Back squats 3 x 4 [1:30] (105#)
D2. BTN push press x 5 [1:00] (75, 80, 85#)
D1. DB RDL 3 x 10 [1:00] (50#ers)

07 Dec | Th
Mobility | 2x
Hip hikes x 15 ea
Prone y raise x 10
Hollow rocks x :20

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
Samurai squats x 3 ea (35#)
HS holds
C. Alternating TGUs x 15:00 (40, 45, 50, 55#/BU 25, 30#)
D. Stepmill x 15:00

09 Dec | Sa
Mobility | 2x
Bird dogs x 12 ea
Swimmers x 6
TVAs x 15
Popes x 15 ea

Work |
A. Steps x 15:00
B. 5x:
RDL x 5
Press Row x 5
Good mornings x 5
Back squat x 5
C1. Deads 5 x 5 [1:00] (185#)
C2. SA DB push press x 5 ea [1:00] (25, 30, 3@35#)
D. Close-grip cable lat PDs 4 x 12 [1:30] (55, 65, 70, 75#)

Stretch | 10:00

10 Dec | Su
Hike | Flatiron
5.5 mi | +2900’


Tu | Was part A supposed to be with plate, building? Hmm, maybe I fucked that up with just the barbell. Deadlifts felt good; I really want to work to push past that mental mind fuck that happens at two hundy. The weight felt easy off the floor, so WTH, cabesa. The power snatches felt good, but maybe a little slow. Only have the big barbells to work with in globoland, so that’s kind interesting with the grip on the snatches. Good thing I got some long filanges…

giphy

W | The hip bridges blew up my low, low back on the right side; stopped at round three. But those front squats felt great!! Legs had the shakes heading into the one-an-a-quarters… so I really felt those guys. Mixed up the order of the “D”. Was careful on the presses with that damn shoulder. But no pain; a little tightness.

Th | Cardio day felt sneaky like a leg day. Friday status: sore in lots of places.

Sa | Shoulder didn’t like the presses; subbed rows without an issue. The deadlifts… ooh cardio. Lots of work in the abs and lats on the pull-downs. Per instructions: will add to the stack to start next go ‘round.

Su | Couldn’t have asked for a more perfect day to be outdoors, but then, I think I say that after every hike… 

Image-1

Every visit there are new finds. One of them this trip was enormous bird poop (both the bird and the poop) on the sheer face of the northern face of the adjacent ridge. We waited for it’s creator to return, but no dice.

The desert was beautiful, the trail fairly busy, the company easy (not like that!), and the physical effort a break outta the box. Building. Not a box. The lesson of the day was: bananas. Always carry bananas. Even if you gotta dangle them off something.

Damn, that’s some catchy shit.

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Makin’ Eyes

“The moment was all; The moment was enough.” -Virginia Woolf

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[Eyes Wide Shut] Francesco Guardi, The Ridotta in Venice with Masked Figures Conversing
It’s all connected; we’re all connected >>> Positive resonance + the importance of eye contact

Lazy blog post season is in full effect. This might change now that the lights are up, I’m fully stocked with whisky and nog, and have The Holiday, Love Actually, and Bridget Jones looping on the wall-mounted screen. (So fucking basic.) Or it might not. The possibilities are endless…

In the spirit of the season – but not because of it – I’ve been on a Jorden B. Petersen Podcast binge. Pretty interesting stuff, despite my tendency to resist all things Biblical, but I haven’t put finger to keyboard about them yet. Consider that my Chekov’s gun… Ha!

Okay, now to the serious business: What’s your favorite holiday flick and how do you like to watch it? For example: Die Hard in nothing but tall socks with a bottle of Fireball.


28 Nov | Tu
Warm-up | 3x
Bike x 2:00
Wall ball x 10
SA KB snatch x 5 ea

Work |
A. 4x:
SL DB RDL x 8 (35, 3@ 40#)
½ Kneeling SA press x 8 (25#)
RNT reverse lunge x 8 ea
B. Back squat 5 x 3 [4:00] (145, 2@ 155, 3# 160#)
C. Front squat 3 x 5 [2:00] (115, 2@ 125#)
D. Stepmill x 15:00

29 Nov | W
Work | [See Friday]
A. Bike x 20:00
B. 5x:
Sled push x 20m
Sled pull x 20m
Farmers carry x 20m
SA FR carry x 20m ea
C. Stepmill x 15:00

01 Dec | F
Mobility | 2x
Wall slides x 10
Scap press x 10
Shoulder CARs x 3 ea
Bird dogs x 10 ea
Glute press x 10
Reverse curl-ups x 10

Work |
A. Bike x 20:00 TGUs
B. 5x:
Sled push x 20m (135#)
Sled pull x 20m
Farmers carry x 20m (50/55, 55/60#…)
SA FR carry x 20m ea (40, 45#…)
C. Stepmill x 15:00

Stretch | 10:00

02 Dec | Sa
Warm-up + Mob | 3x
Banded RDLs x 10 ea
Banded rows x 8 ea
Windmills x 5 ea @ 25#

Work |
A. 5x:
Row x 300m
Push-ups x 5
Bird dogs x 10 ea
Bench 5 x 5 {3:00] Snatch-grip RDL 3 x 10 [2:00] (95, 105, 105#)
C1. SA DB Incline bench 3 x 10 {RI] Push press 3 x 5 (75#)
C2. Pendlay row x 10 [2:00] (65#)
D1. Pull-up machine 3 x 10 [1:00] COB hold x :30 [:30] (30, 21, 24)
D2. Deeeips x 10 [1:00] Dip hold x :30 [1:00]

Stretch | 10:00

03 Dec | Su
A. Row x 20:00 (4477m, 2:18)
B. Stepmill x 15:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral step-ups x 10 ea
D. Bici x 15:00

Stretch ‘n’ savor | 10:00


Tu | Right shoulder is bothering me a little bit so I went light on the presses. Squats felt great even without lifters. Gym’s been craysay busy so I had to just snag the rack whilst it was free.

W | Hopped on the bike, but was just not feeling it…

F | Picked up on Wednesday’s workout, but subbed TGUs for the bike because I was feeling like a brat. The sled and carries felt good.

Sa | Shoulder all jacked from sleeping wonky with holiday visitors. The pressing was a no go. Did my best to adapt movements. What would my grade be, TG?

Su | Was sure that row was gonna suck; it was actually awesome! Found a breathing groove, closed my ojos, and cued the gym jams in my earbuds. No lower back fatigue, nada. And those lateral step-ups sure are feeling stronger and less awkward. It’s interesting how the cadence of the stepmill – I keep it at a pace where I am not holding on to the rails at all, and I am not mouth-breathing, usually level 7 or 8 – can help me check that I pressing(stepping) well, without any knee cave and using the flutes. I can not say as much for the dude next to me. No judgement #pantsablaze

I know I’ve been short on protein and veggies the last week or so with all the holiday festivities. Filled the fridge with cruciferous shit and meat, so stocked up there, too, and back in bidnass.

Loaded

“I know you think you understand what you though I said but I’m not sure you realize that what you heard is not what I meant.” -Alan Greenspan

pew pew

My Life had stood – a Loaded Gun –
In Corners – till a Day
The Owner passed – identified –
And carried Me away –

And now We roam in Sovreign Woods –
And now We hunt the Doe –
And every time I speak for Him
The Mountains straight reply –

And do I smile, such cordial light
Opon the Valley glow –
It is as a Vesuvian face
Had let it’s pleasure through –

And when at Night – Our good Day done –
I guard My Master’s Head –
’Tis better than the Eider Duck’s
Deep Pillow – to have shared –

To foe of His – I’m deadly foe –
None stir the second time –
On whom I lay a Yellow Eye –
Or an emphatic Thumb –

Though I than He – may longer live
He longer must – than I –
For I have but the power to kill,
Without – the power to die –

My Life had stood – a Loaded Gun, Emily Dickinson


21 Nov | Tu
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 3 ea
KB RDL x 5 ea

Work | [FTA]
A. 4x:
Box sqwaats x 5 (125, 125, 130, 130, 130#)
SL DB hip bridge x 10 ea (22.5#)
GHR x 10 [2:00] (10#)
B. TGUs x 18:00 (worked up to 60#)

24 Nov | F
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 8 ea
Hip CARs  x 2 ea

Warm-up |3x
Bike x 1:30
Wall balls x 7
DUs x 20

Work | [Archive Buffet]
A. 4x:
Front squat x 5 (115, 4@125#)
RNT x 10 ea
GHD x 10 [2:00] (10#)
B. EMOM x 10:00
KBS x 10 (50#)
C1. DB bi’s 3 x 20 ea [1:00] (15#)
C2. Tricep push-downs x 12 [1:00] (20#)
D. Cable pallofs 3 x 12 ea [1:00] (15, 20, 20#)

25 Nov | Sa
Mobility | 3x
Hip hikes x 15 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Work | [Archive Buffet]
A. Bike x 20:00
5x:
Sled x 30m (90#)
Suitcase carry x 30m ea (50#)
HS hold x :30
Lateral step-ups x 5 ea
C. Stepmill x 20:00

27 Nov | M
Mobility | 3x
Shoulder CARs x 3 ea
GA squats x 10
Prone y raise x 10
Cossacks x 8 ea

Work | [FTA]
A. 4x [BB only]:
Row x 10
Press x 10
OHS x 10 Kang squats x 10
Good mornings x 10 [1:00]
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin FS 5 x 2 [3:00] (125, 4@130#)
D. SA DB push press 3 x 8 ea [1:00] (35, 30, 30#)
E. Close grip high cable rows 3 x 15 [1:00] (55, 60, 60#)


Tu | I ❤ sqwaats. And TGUs. And… good convos, good vibes, good days.

F | Use more el bees on the biceps, self.

Sa | Four star handstand day. I really enjoy that cardio sled sammich action.

Su | Got my ass in nature. I would like to redesign the Tonto Natural Bridge Parking area. Such a beautiful area; such a whiff on the human intervention.

M | Gym was busy. Felt good to move. Subbed kang squats for good mornings and OHS in part A as my right shoulder has been not feeling awesome this week. I think it’s a sleep injury #positionmatters

Lat pull-down machines in use, again, therefore I did standard cable rows.

Timeless

“I have late night conversations with the moon, he tells me about the sun and I tell him about you.” -S.L. Gray

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Nature’s euphoria in full effect

Have you ever noticed how experience plays with time? How time can somehow speed up and slow down, all at once? Or how – as a friend recently pointed out around mile 8 of a backpacking trip – when you’re from a small town and you return for a visit, people often express their disbelief at the amount of time that has passed, how it, “seems like just yesterday”… And you think to yourself, “Not really, Laurie. You just haven’t done anything.”

And have you ever really looked at the Milky Way?

Just a few fragments from some overnights in nature. Another one was the suggestion from Matty Fresh to check out the movie Wild. So I did, and really enjoyed it. Yielded all the feels, but didn’t make me feel any less bummed to back on the grid.

The soundtrack doesn’t suck either…


13 – 15 Nov | M-W
Havasupai Trail | +/- 28 miles

17 Nov | F
Warm-up | 3x
Row x 1:00
Slam ball x 5 @ 20#

Work | From the Oly archives
A. BB only [movement quality] 4x:
Row x 10
Press x 10
Good morning x 10
OHS x 10
B. Clean pulls 4 x 2 (165, 175, 175, 185#)
C. Rack jerk [across] 6 x 1 (115#)
D. Pin FS 4 x 3 (115#)
E. SA KB OHS 3 x 3 (25, 30, 35#)

18 Nov | Sa
Mobility | 3x
Scap press x 10
Shoulder CARs x 3 ea
Glute press x 10
TVAs x 15

Warm-up | 3x
½ Kneeling BU KB press x 5 ea @20#
Band RDLs x 10 ea
Band SA rows x 10 ea

Work | From the archives
A. Bike x 30:00
B. 5x:
HS walk/hold WW + taps x 10 ea
Cossacks x 10 ea
DUs x 30
C. Stepmill x 20:00

Home yoga | 20:00


M-W | Do you know how creepy your iPhone is – that it tracks you all the friggin’ time? Yep. (I recognize how this line of questioning is that of an old person, but seriously – what the fuck.) And then it throws this info into some shit “Health” app you didn’t ask for either, so you think it’s doing you favors. One of several things I learning on my first backpacking experience. I am stoked with how great I felt throughout. The turquoise waterfalls, red striated cliffs and the bottomless darkness of the night sky, all glittery with stars – nature’s recovery techniques…

Definitely need to get a different pack – one that doesn’t hang of my traps. Also, fuck extra clothes; I didn’t bring many, but I brought more than I needed. 

F | Not feeling super stoked about being back on the grid, nor back inside a gym, but… did it anyway. Had some ass wink on the OHS; widened my stance and focused on bracing and that did the trick. The cleans and jerks felt good, but like I haven’t don’t a whole lot of them lately. Truth. Oly is tricky solo. Need to vid e’ry set but my phone was full of waterfalls. Think I was positioned too far forward on the pulls. FS felt good, made my booty sore. The KB OHS felt solid.

Sa | Must get headphones. Workout felt good.

 

And Then

“When one thought ends, right before the next thought begins, there is a tiny gap called ‘now.’ Over time we learn to expand that gap.” –Spring Washam

que hora es
In a former life this would have been “It’s five o’clock somewhere”

I’ve found myself stressed the fucked out the last few weeks; feverishly working through a task with a running list in my head of all the other shit I have to do. And then, and then, and then…

And then I realized how I was creating all this stress myself.

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Check out this podcast episode of On Being with Ellen Langer, “The Science of Mindlessness and Mindfulness”. It covered many things I enjoy – like how much we are led by language, in the way we communicate with others and in our internal dialogue. Example time. Rather than asking yourself “Can I [do that thing]?” instead try, “How can I [do that thing]?”. Not only does it change your answer, it changes what you are willing to consider; it leads to multitudes rather than an end. I also really liked Langer’s suggestion of looking for evidence of the opposite – with a situation, an idea, a problem. How could it be otherwise? Where is the evidence of the other? Whatever you look for, you will find.

I suggest downloading the unedited versions of the podcast; the awkward moments that naturally happen in conversations… keepin’ it real.


07 Nov | Tu
Two Bit Peak

08 Nov | W
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Elbow plank + fwd taps x 10 ea
TVAs x 15

Work |
A1. (KB) RDL 4 x 5 ea [RI] (2@50, 2@55#)
A2. KBS x 10 [RI]
A3. Goblet squat x 5 [1:30]
B. BS 5 x 5 [3-4:00] (135, 135, 140, 140, 145#)
C. Box step-ups 4 x 8 ea [1:00 btwn legs]
D1. Leg extension 3 x 12 [1:00] (60, 60, 65#)
D2. (Prone) hamstring curl [1:00] (60, 60, 70#)

09 Nov| Th
Work |
A. Row x 15:00 (3353m / 2:14.7 split)
B. Bike x 15:00
C. 5x:
Bear crawl x 20m (30m)
Lateral step-ups x 5 ea
DUs x 20 + singles x 20
D. Step x 20:00

Stretch | 13:00

10 Nov | F
Mobility | 3x
Cossacks s 8 ea
Chin-over-bar holds x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Banded RDLs x 8 ea
Banded rows x 8 ea

Work | [Archive Buffet]
A1. DL 8 x 3 [1:00] (195#)
A2. Death march x 10 steps [2:00] (2@30, 5@35#ers)
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
DB push press x 10 + sit-ups x 5 (25#ers)

MOB | 2x
Shoulder + hip CARs x 3 ea
Scorpions x 5 ea

11 Nov | Sa
Mobility | 3x
Scap press x 10
Bird dogs x 10 ea
Popes x 15 ea
Hollow body hold x :20

Work | [FTA/Fave]
A. Alternating TGUs 3 x 3 ea (40, 45, 1ea @50, 55, 60#)
B. Reverse zerchers 3 x 8 ea [1:00 btwn legs] (80, 85, 85#)
C1. DB Z press 4 x 6 ea [RI] (22.5, 25, 25#)
C2. Dbl DB row x 8 @2113 [1:30] (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30 [:30]

Stretch + PTH practice | 10:00


W | For future reference, when program calls for hammie curls – workout at Globo Mountain. Hamstring machine situation at Tang is mediocre. Back squats. Can’t believe how great they feel.

Th | If I were to give this workout a title it would be, “Fuuuuuuh: I’m sweaty”. Why are bear crawls so intense? And why does the stepmill make me so effing sweaty? Dude at the globo noticed the CARs in my warm-up and introduced me to PAILs and RAILs. Just the very tip so far…

F | Where are my triceps?

Sa | Feeling Friday’s work in my upper mid back.

Going to test the 12-hour eating window again and it’s all Rhonda Patrick’s fault.

Interesting stuff. We’ll see what is gained, or lost, or a wash…

Field Notes

“Complaining is not a conversation.” -James Victore

suffah

The Fragile Generation >>> It’s crazy how much our successes comes down to our own belief that we will endure. That trust in ourselves, and in our relationships, is developed gradually, testing little by little – poco a poco – in a staggered rhythm of experiences. And isn’t it interesting how both our self-confidence, and often times our relationships are strengthened via the same thing: working through discomfort…

“I believe that people who trust themselves and trust each other are willing to have difficult conversations. You know, relationships are not easy, whether they are work relationships or personal relationships. We may upset each other; we may say something the other person takes the wrong way. I give everyone complete permission – starting with me – to come and tell me directly that I did something they didn’t like… say it in as raw of a way as you want – you don’t have to figure out how to say it, you don’t have to wait until you calm down. But if you are incapable of doing that, if you are only capable of passive aggressive behavior… consider this your last warning.  -Arianna Huffington on the new HR Dept


31 Oct | Tu
Mobility | 3x
COB hold x :20
SL elev hip bridge x 12 ea
Hollow rocks x :20

Warm-up | 2x
WB x 7
SA KB press x 5 ea
WW + taps x 10

Work | [fave]
A. 5x:
Front squat x 5 @ 75% (120#)
Back squat x 5
Rest x 2:00
B. FR Rev KB lunge 4 x 6 ea [1:00 btwn legs] (35/40#)
C. 3x:
Slam balls x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m

01 Nov | W
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Popes x 15 ea

Warm-it-up |
TGUs x 2 ea side @ 40, 45, 50#

Work | [Repeat]
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (45#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Stretch | 10:00

02 Nov | Th
Warm-up | 2x:
Row x 1:00
BU TGUs x 2 ea

Work |
A. 5x:
RNT rev lunge x 10 ea
DUs x 30
SA press x 5 ea (25, 4@ 30#)
B1. Incline DB bench 5 x 8 [1:00] (4@25, 30#)
B2. Pendlay row x 10 [2:00] (65, 3@ 70, 75#)
C1. SA DB bench 4 x 8 ea @22×1 [RI] (3@25, 30)
C2. SA cable row x 10 ea [2:00] (30#)

04 Nov | Sa
Mobility | 3x
Scap press x 10 @ 5s ea
Bird dogs x 12 ea
Hip hikes x 15 ea

Work | [New Fave]
A. Stepmill x 20:00
B. 5x:
Offset carry x 20m 30m ea (40 OH/35 FR)
Wall walk x 1
Side plank x :20 ea
Sled x 20m 30m (+135#)
C. Bike x 25:00
D. Row x 10:00

Stretch | 10:00

05 Nov | Su
Warm-up | 3x
Bike x 1:00
Slam balls x 7 @20#
DUs x 30

Work |
A. DL 7 x 2 [2:00] (175, 185, 195, 205, 200(v), 205(v), 210(v)#)
B. PC 10 x 2 [2:00] (3@125, 130, 130(v), 130(v), 125, 5 HPC @115#)
C. BS 4 x 5 @ +/-70% [3:00] (130#)
D. BTN PP 4 x 2 [1:30] (90, 95, 100, 105#)

Stretch | 10:00


Tu | Didn’t have tons of energy or excitement heading into The Tang. Told myself to just mobilize and move and see how I felt. Did that between every part… and got through them all. Okay then. I think my 75% is a little more than 120, but there’s only one way to find out 😉 Both part A and part C got me breathing pretty good, but in different ways.

W | The front rack carries are so much tougher on the right side than the left. Wicked sore front all dem sqwats on Monday. Stepmill makes me sweat a lot, even when I am not-mouth breathing.

Th | Workday summarized in five seconds:

Gym sesh summarized in four sentences:
Failed on the tempo bench on the 8th rep on the right side. Got thru all of ‘em on the left. Contraction on the left side on the SA row feels really weak in comparison to the right. How’d I get so sweaty?

Sa | Focused on staying checked in on the machines. If I had a globo there wouldn’t be any friggin screens! But I don’t, so there. Part B was hard. Honestly, it kicked my ass. The run on the sled is 30 so I just did that. I figure it’s cheating a little with the carpet so… 

Su | Well, the pulls from the ground weren’t stellar. The DL positioning felt better, worked to brace and get in the position at the start there. I gotta work those fails. The first successful rep on the fail vid felt really bad, but in the footage it didn’t looks so bad. Same with the cleans. I got pretty frustrated with myself – so frustrated that apparently I lost count and just fired off five sets of some hang power cleans to appease myself.

The back squats, however, felt AWESOME – the grip with the floor, the drive through the floor, e’rything. Ditto with the BTN work. The hundy plus five was a little spicy, but I should definitely start heavier earlier next go around.

Stacked

“It is fatal to know too much at the outset. Boredom comes as quickly to the traveler who knows his route as the novelist who is over-certain of his plot.” – Paul Thoreau

top-114
Mi casa es…

I’ve been mulling over a metaphor Kate Galliett put out there recently: your life as a bookshelf. One story alone does not define you, unless you choose it to do so. Think about that – about all that has made up your life thus far. Can you picture it, your bookshelf? (Yes! Stacked! Finally! Just not the way I thought I’d wanted to be…)

Some stories are a few worn pages, folded in half and tucked between those heavy hardcovers. Others are expanding volumes that leave you fathoming how it’s possible to contain so much.

What are some of your titles? What are you giving the most space to? What would the cover of “those years” look like? What font captures “that one summer”? On what kind of paper is your first great love scrawled upon?

And isn’t it interesting to think, just like our memories, the stories shift each time we “reread” them. And then there’s all that wonder of what is yet to be written…


25 Oct | W
Mobility | 3x
Wall slides x 10
Cossacks x 10 ea
TVAs – no gaps x 15

Work |
A. 3x:
Row x 300m
KBS x 10 (45#)
DUs x 20
B. Cleans 15 x 2 [2:00]
(TC: 2@105, 3@115; C: 2@115, 3@125, 5@135#)
C. Snatch balance 5 x 2 (75, 75, 4@70#)
D. Hanging knee raise 3 x 10 [1:00]

26 Oct | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Prone y raise x 10

Warm-up | 3x
Row x 1:00
Wall ballin’ x 8
Banded RDLs x 8 ea

Work|
A1. GHR x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, GM x 5
B. DL 5 x 3 [3:00] (195, 205, 215(on 3), 210(on 3), 205#)
C. Sn-grip pause DL – 3s @ mid-thigh, ATK, mid-shin [1:30] (75#)
D1. [Cable] pallof 3 x 15 ea [1:00] (15, 20, 20#)
D2. SA DB press x 10 ea [1:00] (20, 22.5, 22.5#)

Stretch | 13:00

28 Oct | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 6 ea
Rev curl-ups x 10
Wall walk + taps x 5 ea

Work |
A. Bike x 15:00
B. 5x:
Sled x 30m (+135#)
Farmers carries x 30m (50/55#)
HS holds x :30
Lateral box steps x 5 ea
C. Row x 10:00
D. Stepmill x 15:00

Handstand shapes + stretch | 15:00

29 Oct | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Monster walks x 10 steps R-L-F-B

Warm-up | 2x
TGUs x 2 ea (35, 40, BU: 25, 30#)

Work |
A1. SL HB holds x :30 ea [:30]
A2. DUs x 30 + Singles x 30 [1:00]
B. 10 x 1 Clean + PC x 1 [1:30]
(95, 105, 11, 115, 120, 125, 130 (PC), 130 (PC), 125, 130#)
C1. Sled 5 x 20m
C2. SA DB snatch x 5 ea
C3. Farmers carries x 20m
C. EMOM x 10:00, KBS x 10 (55#)
D. Wall-pressing DBs 3 x 20

Stretch | 10:00


W | The cleans were really fun on the platform – and they felt good – no pain or funkiness out of the bottom. I can pick up where I left off with those next time (feeling good day after test: passed). The snatch balance felt good but my right shoulder was sticky on the movement. I kept it light – just because you see some ugly shit at the globo doesn’t mean you gotta join in. Word? Footless bench – it’s a thing. 

Th | Deadlifts are feeling better off the floor. Really felt the pause DLs in my back. A lot. Not sure about my position on those. Think I was in more of a snatch position when I did them last week… Pallofs are pretty rad. My abs feel diff’rent.

F Sa | Tired AF Friday = rest day. The sled work, I really, really like it. The most challenging part of this workout at least today was that row. Been doing “no hands” on the stepmill. Haven’t eaten shit once. Why? Keeps me checked in. And so I don’t make the ranking.

Su | Failed on the power cleans which kinda cracked me up. The sled was in use, so I subbed some KB swangs. Tested foot position on the dead bugs. Interested to see how it felt differently with both legs feet touching vs both legs feet slightly apart.