Unshackled

“Getting lost was not a matter of geography so much as identity, a passionate desire, even an urgent need, to become no one and anyone, to shake off the shackles that remind you who you are, who others think you are.” -Rebecca Solnit

Peggy and The Firshermans Wife.gif
Peggy breaking the chains with¬†The Dream of the Fisherman’s Wife

I don’t know. Sometimes you’re just writing up your workout notes for the week and it all comes together…


25 Aug | Th
Mobility | 3x
Wall rotation + press x 10
GA squat x 10
Single-leg elevated glute bridge x 10 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
AD x 1:00
DUs x 30
Wall walk x 1

Work | 4x
Incline DB bench press x 8 ea (25#)
Rest x 1:00
Seated banded rows x 12
Rest x 1:00
-then-
Hip thrust 4 x 15 (95, 115, 125, 130#)
Rest x 2:00
-and-
Candlesticks + jump 3 x 5 ea

Bonus | Tricep pull-downs x 100

Stretch | 20:00

23 Aug | Tu
Mobility | 3x
Scap press x 10
SL Adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
Row x 1:00
BB press x 10
OH walking lunges x 10

Work | EMOM x 30:00, rotating:
DUs x 30 40 (+/- :30)
Power clean x 2 + jerk x 1 (105#)
AD x :30

Stretch | Yes.

22 Aug | M
Mobility | 3x
GA squat x 12
Bird dogs x 12 ea
P$ abs x :45

Fire it up | 2x
Wall ball x 10
BB walking lunges x 10
BB palms-up row x 10
SA KB snatch x 10

Work | AD x 30:00
Wall walk variations e’ery 5:00

Stretch | 15:00


Monday I warmed up for the slated workout, got through one of the 5 sets of 5 front + back squats, but the hip and back were not having it. Switched over to the AD and pondered why it is hiking blows up my back and hip.

The tightness in the back has stayed with me all week. Really looking forward to trying that squat workout, but listening to the body for the ‘go”.

 

Press On

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education alone will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On, has solved and will always solve the problems of the human race.”¬†-Calvin Coolidge

the MF saga continues
Iguana: The motherfucking saga continues…

21 Aug | Su
Mobility | 3x
Elbow plank + reach thru x 10 ea
Single-leg adductor sqaut x 10 ea
Banded hip bridges x 1:00

Work | x 25:00, rotating:
KB front rack carry x O-head to green rig (44#ers)
AD x 1:00
Sumo DL x 5 (155#)
HS walk x 10 meters (+10′ UB!)
Row x 1:00

Auxiliary | 3x
Reverse row sit-backs x 8
Leg curls in da rings x 8

Stretch | 20:00

20 Aug | Sa
Mobility | 3x
Wall press + rotation x 10
GA squats x 12
Hip hikes x 12 ea
TVA drops x 15

Warm-up | 3x
KBS x 10
DUs x 30
Row x 1:00
Singe-arm banded rows x 10 ea

Work | O-lifting
2-Position snatch [hang-ground] 3 x 3 (65, 70, 70#)
1-1/4 OHS 3 x 3 (75, 85, 85#)
Halting snatch-grip DL [3s pause @ mid-thigh] 4 x 2 (135, 135, 135, 145#)
Side bridge 3 x max

Stretch | 15:00


The griddle wasn’t hot on Saturday. Rolled through. And then on Sunday… What I thought to be a recovery workout turned out to be some serious work, with those heavy front-rack carries. And I may¬†have uncovered a kick-up approach that seems to get me to actually walk on the HS walks: staggered hand placement. Sunday’s soundtrack brought to you by the Love Me Nots:¬†

Routes & Detours

‚ÄúWe can spend our lives letting the world tell us who we are. Sane or insane. Saints or sex addicts. Heroes or victims. Letting history tell us how good or bad we are. Letting our past decide our future. Or we can decide for ourselves.‚ÄĚ – Chuck Palahniuk

refer to the map
Maps for life. The tricky thing about referring to them is that one runs the risk of confinement of thinking, leaving less room for exploration…¬†

Clearly my mind could use a map. Cut me some slack, friends; it’s Friday.

So, lots of life path talk on the radar this week. Really enjoyed this episode of The Tim Ferris Show on knowing what you want and not getting distracted by the paths of others. Paired that up with the latest blog post from the TTT on learning from your mistakes, your missteps, your detours. The author focused on learning from coaching mistakes, but man, I found his points to be applicable to my own experience, in the architecture, and elsewhere. Especially that last one.

Some of us have a notebook of knowledge, and others a diary of detours, but ideally both, right?


18 Aug | Th
Mobility | 3x
Scap press x 8
SL Elevated hip bridge x 10 ea
Side plank + leg lift x :30 ea

Warm-up | 3x
AD x 1:00
Bent-over BB row x 10
BB RDL x 10

Work | 4x
Single-leg hip thrusts x15 ea (15#)
Rest x 1:00
KBS x 5 (70#)
Rest x 2:00
4x
Chinese row x 10 ea (20#)
Rest x 1:00
SA Press x 5 ea (30#)
Rest x 1:00
-then-
Hanging bent-leg raises 4 x 10
Rest x 1:30 btwn

Bonus | Tricep push-downs x 100

You know the routine | 20:00

 
17 Aug | W
Warm-up | 3x
Row x 200m
DUs x 30
Mobility things

Work | O-lifting
Clean high-pulls 3 x 3 (115, 115, 125#)
Clean 3 x 3 (115, 120, 125#)
Rack jerk 3 x 3 (115#)
Clean + jerk 3 x 3 (105, 115, 115#)

Release | 20:00

 
16 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 12
Prone glute press x 12
TVA drops x 15

Warm-up | 3x
Wall ball x 10
DUs x 30
Reaching dead bugs x 1:00

Work | 4x
Back squat x 5 @ 70% (125, 130#…)
Rest x 1:00
Banded rows x 10, right into
Hip thrust x 8 (135#)
Rest x 1:00
-then-
4x
Single-arm OH carry x L ea (44, 53#…)
Pallof press x 12 ea
Rest x 1:00

Handstands + stretch | 20:00


Tuesday’s squats felt good. A little fight to keep the lockout on the OH carries by the last round. Worked on relaxing the non-working arm. And ma face.

O-lifting was good; feel like I’m stronger out of the bottom, but continue to work on the speed under the jerk. Ali had some interesting thoughts on why I struggle to stay¬†braced sometimes on the heavier jerks – the gymnastics finish with the tilted hips.

delicious carbs
Making post-oly carbs

Surprisingly spent after Thursday’s session. The single leg work… ohhh burn. Gimme dat booty.

Humphreys 2016

“Sometimes you just have to pee in the sink.” – Bukowski

the crew at 12637
Like a clock from the bottom left: Post-hike ice cream and dude on a bike giving some scale to the Hump(hreys); Summit group pic one, featuring Dave + CT; The view from the top – the Grand Canyon is in there if you squint; Summit group pic two, with Milacita, the dog horse

This past weekend was DTP’s Annual Anniversary Hike at Mt Humphreys, the highest of nature’s points in AZ. I can’t say enough great things about the experience. The hike itself was the perfect balance of heartbeats in the ears and leaf-filtered sunshine; moments of zenning out between digging a little deeper with the crew.

And man, camping is awesome for so many reason, the least of which is it’s ability to remind you of the comforts of indoor plumbing.

Earmuffs

¬†‚ÄúPeople will listen to you only when they know you’re dying, otherwise they’re just waiting for their turn to talk.‚ÄĚ – Chuck Palahniuk

funny-museum-snapchats-39-577ce2c9ede22__605
snapchat + statues – caps

Check out The Rule of Three for more rewarding conversations.


11 Aug | Th
Work | Class workout (15:02)
30x:
Sit-ups
DUs
Wall balls (16#)
-Rest x 1:00-
20x:
Row (cals)
Tire hits
-Rest x 1:00-
10x
Thrusters @65#
Box jumps
TGUs (44#)

Stretch | 20:00

10 Aug | W
Mobility | 3x:
Wall rotation + press x 10
GA squats x 10
Prone glute press x 12
Wall-pressing TVA leg drops x 12

Warm-up | 3x:
Row x 150m
DUs x 30

Work | O-lifting – Week 7
Push press + jerk x 5 (95, 105, 110, 115, 120#)
Jerk balance 3 x 3 (65#)
Clean deadlift + chainz 3 x 3 (205, 215, 215#)
Clean + jerk 5 x 1 across (125#)

Stretch | 10:00

08 Aug | M
Mobility | 3x
Scap press x 10
Glute press x 12
Side plank + LL x :25 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Palms-up BB row x 10
Row x 200m

Work | Front squat 5×1 (123, 135, 145, 155, 160#)
‚Äď then ‚Äď
EMOM x10:00
1-1/4 front squat x3 @50% of ‚ÄúA‚ÄĚ (80#)
‚Äď then ‚Äď
EMOM x10:00
KB swing x10 @53#

Stretch | 20:00


Monday there was exceptional¬†soreness in the triceps and mid-back/scap area from Sunday’s chin-over-bar bidness. Front squats felt good. Trying to nudge the datum. All sets with the 53#er on the second EMOM. ¬†Working on being¬†more mindful of when I’m calling it in¬†with reps and weights I know I can comfortably do, whilst also listening to my body.¬†

Oh-lifting went well; working through those mental road blocks. First time doing that type of jerk balance. I nailed, eh, every other one. Noob. Though the next-day demo for Kaytay already felt faster and less awkward. Wanted to get all those C+J’s at 125# and did.

Jumped in on the class workout to finish out the week in the gymnasium. Shoulders, mid- and low-back pretty spent from the jerk werk. Excited to get outdoors for the weekend.

snow day goals.gif
August in PHX got me craving a snow day. Or just some tall socks and earmuffs

 

 

All Things Rio 

“One day, someone is gonna try to take something from you, and you are going to have to choke that motherfucker out.” – Ralph Gracie

bootyclap
Booty Clap by Tony Easley.

Check out this awesome piece on Simone Biles.

BJJ, booty¬†and Biles, all things that come to mind when one thinks of Rio de Janeiro, at least this week. I was fortunate enough to get to spend some time exploring that incredible city several years ago.¬†Words – at least mine – can’t do it justice. From the moment you hit the ground you feel it; Rio¬†has a heartbeat. And some beautiful¬†architecture. (But seriously, you might need to choke a motherfucker out.)


07 Aug | Su
Mobility | 3x
Hip hikes x 15 ea
SA plank x :30 ea
Hanging leg raise x 16
Calf raises x 40 ea variety (just 1x)

Warm-up | 3x
KBS x 10
Push-ups x 10
Sit-ups x 10

Work | 4x:
Seated DB press x 10 (20#ers)
Rest x 1:00
Chin-over-bar x 5 @_30x3
Rest x 1:00
-then-
Single leg hip thrusts 3 x 15 (15#)
Rest x 1:00 btwn legs
4x:
Handstand walk x 15′
Row x 200m

Stretch | 20:00

06 Aug | Sa
Warm-up | 3x
Row x 1:00
Mobility things – ooh those R Kelly’s
DUs x 30

Work | O-lifting – Week 6
Snatch partner position drills 3 x 8 (pre-fatigue)
Halting snatch-grip DLs with 3s pause @ mid-thigh 3 x 4 (115,125#…)
Snatch balance (55,65#…)
Snatch 4 x 2 (85,85,95,90#)
3x:
Ring hammie curls x 10
Med ball lifts x 3 @10# (Reaching)

Stretch | 20:00

05 Aug | F
Mobility | 3x
Cossack Lunge x 8 ea
Super bird dawgs x 10 ea
Clammie holds x :30 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 20 cals
SA KB squat x 5 ea
GHR x 7
Palms-up BB row x 5

Work | 10x
Back squat x 5 @ 70% 1RM (125#)
Rest x 1:00
Banded row x 10
Rest x 1:00
-then-
Death march x 20 steps (30# DBs)
Rest x 1:30 btwn sets
-then-
AMRAP DUs in 3:00 (167)

Stretch | 20:00

04 Aug | Th
Mobility | 3x
Plank + reach thru x 8 ea
Prone y raise x 10
Side plank + LL x :25 ea
TVA drops x 15

Warm-up | 3x
Wall ball x 7
DUs x 30
Band press things x 10 ea
BB row x 10

Work | O-lifting – Week 6
Position drills (Hang-MH)+(H-BTK)+(BTK-Shin) 3 x 2 ea (125#)
2-postion clean (Ground – Hang) x 4 (115,120#…)
BTN press 3 x 3 (65,65,70,65#)
BTN push press 3 x 2 (85,90,95#)
Plate Drag x 20 (25# skittle)

Stretch | 20:00


Th | Tried these in the warm-up:

I mean, worth the watch just for the soundtrack, amiright? Cleans felt good. Felt lots of tension in the BTN presses.

F | Back squats have really grown on me. They used to be my least favorite barbell movement. Not the case anymore. Was shooting for 200 on the DUs, but tripped myself up a few times. Getting that CNS to fire up after all that BS… tricky.

Sa | The pre-fatigue work did the job quickly, as I was feeling the previous evening’s work for sure. I think I need to do more snatch reps at 90%. I have confidence with¬†90#, but I mind fuck myself¬†at a hundy. So, how to get over that mental hurdle…

mindset matters.gif

Su | Super sore in the mid-back, flutes and hammies. Rolled through the workout to grease the wheels.

saving the guns
And here’s a pic of Amanda and her amazing tank. Apparently she reserves the gun show exclusively for the dog park.

Whadya Mean?

“I don’t exactly know what I mean by that, but I mean it.” – J.D. Salinger

discenza_012_travel_advisory
Applicable across all the spheres of life

In the interest of full disclosure, I am not a KISS fan, and up until a¬†week¬†ago I didn’t know who the fuck Paul Stanley is. Then I had a listen to his conversation with Joe Rogan (see below). I’m a sucker for a discussion on communication. It’s crazy how casually we can throw our words around, and equally so how selective we can be about picking them up from others. Use your words.

I liked the exchange Rogan and Stanley have on therapy, growing up a “freak”, why self-help books don’t work, clear communication (!), and why we all need friends who will tell us when we’re being an idiot. Especially important during these presidential election/Pokemon Go times.


Goodbye, July | Su
Mobility | 3x
Wall rotation + press x 10
Scap press x 10
Prone glute press x 10
Side plank + LL hold x :25
Reaching dead bugs x 1:00

Warm-up | 3x
AD x 1:00
BB RDLs x 10
Banded rows x 10
PUs x 7

Work | 4x:
Wide-grip bench x 3 (80, 85, 85, 85#)
Rest x :30
Chinese row x 10 ea (20#)
Rest x 2:00
3x:
Reverse zercher lunge x  10 ea (75, 85, 95#)
Rest x 1:00 btwn legs
5x:
AD sprint x :20
Rest x 2:00

30 July | Sa
Warm-up | Uh huh

Work | O-lifting – Week 4
Front Squat – build to a heavy single (135,145, 150, 155 (PR), 160#)
FS isometric holds 3 x 2 @10s ea w/ 5s rest btwn reps
Rack jerks  4 x 2 @ 55-70% (95 ,95 ,105, 105#)
3x:
SA BB lawnmower pulls x 10 ea (60, 60, 75#)
Med ball wall sit + twist x 16-20 reps (10, 14, 20#)

Handstand shapes + Rev row sit backs 3 x 6

Stretch | 15:00


Sa | Took back-to-back rest days then PR’d my front squat. Hmm. And I really think I have 160 in me, which is a mental marker because it’d be over body weight. The iso holds and jerks felt good, too. The last segment just felt awkward, but I’ll chalk it up to new movements.

Su | Session felt good; soreness in the upper back between the blades from Saturday. Zerchered so hard I couldn’t feel my thumbs during the sprints. Those AD sprints felt really solid, which caught me off guard after the O-lifting iso’s. But maybe the two are unrelated. Please discuss.

sweaty sunday
Going skins in the gymnasium because so much sweat