Friday Faves

“As times goes on, you’ll understand. What lasts, lasts; what doesn’t, doesn’t. Time solves most things. And what time can’t solve, you have to solve yourself.” – Haruki Murakami

Funny. And likely true.

I don’t feel like using my words today. It’s Friday and the mothership arrives from the homeland this evening – hide the porn and clean the casa! I’m spent. Instead of a thread of rambling thoughts, here’s a random list instead! Some favorites of the week (Besides “fuck” of course. And anything by Murakami.):

  1. The Art of War Visualized
  2. The All Blacks haka (Don’t know what the fuck that’s all about, but I like it) 
  3. An Open Letter… (Teaser. You know it’s good when it starts like that.)
  4. It’s not a list without glutes!
  5. You miss 100% of the shots you don’t take.

 20 March | Friday

Foam roller | 20:00

Warm-up | 4 rds easy, breezy:
Row :45
Wall walk x2
Wall presses x10

Workout | 4 sets:
Single arm press x5 (35, 30×3)
:30 rest
RDL x5 (95,105,115×2)
2:00 rest
– onto –
3 Sets:
Push jerk x2 (105, 110, 115)
1:00 rest
KBS x12 (44)
2:00 rest

Handstands & Stretch | 30:00

19 March | Thursday
Rest Day

18 March | Wednesday

Mobility, Mobility, Mobility! | 30:00

Training |
Front squat 4×1 (145, 155, 165, 160)

10:00 EMOM:
1 1/4 Front Squat x3 @ 80#

Iron Scap Routine

Stretch | 20:00

Friday was fine. Nothing to report. Rest day, ditto. On Wednesday I hit 155# on the front squat, which was consistent with my number during test week . According to my training logs I haven’t ever hit 165# on front squat, despite what I say in that post. Don’t know where that came from… Fire pants! Regardless, 155# felt strong and I know there’s more where that came from. 

Iron Scap is challenging but it’s getting better and set-up is less of a motherbitch. I think I’m ready to go for 2 rounds moving forward.

New practice for the standing work station. This video was in a post from Robb Wolf about healthy feet:

I can’t do the big toe thing! Tried at work, doing dishes last night, and brushing my teeth. It’s crazy. Feet mittens. Anyway, there’s no fucking way you’ll catch me in a pair of Vibram’s so I figure I’ll get really good at the feet exercises to compensate. Good plan.


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