No Lie

“Don’t be disappointed by the results you didn’t get from the work you didn’t do.” – Matty Ice

I have one of these at work. Only it’s much more structurally sound and has better signage. You know what they say, “Procrastination is like masturbation – it’s fun at first, but in the end you’re just fucking yourself.”


12 May | Tuesday
Warm-up | 4 rds:
DUs x20
Wall walk x1
KBS x10
Mobility Moves

Training | Power snatch 5×1 (85#)
Rest 2-3 mins btwn sets
– then –
20:00 EMOM:
Power snatch x3 @ 65#
Slam ball x8 (30#)
– then –
RFESS 3×10 ea leg (10# DBs)
perfect reps
Rest x1:00 btwn legs

Stretch | 20:00

11 May | Monday
Warm-up | 4 rounds:
Wall balls x10
OH Walking lunges x10
V-sits x10

Workout | Squat Monday!
Back squat x6 sets
Rest 3-4 mins btwn sets
3 reps @ 140#
3 reps @ 145#
2 reps @ 150#
2 reps @ 155#
1 rep @ 160#
AMRAP @ 135# (10)
– then –
3 Sets:
Front squat x6 @ 100#
Rest x1:00
KBS x10 @ 44#
Rest x1:00

Stretch & QT w/ the foam roller | 30:00

Monday’s squats felt good; I’m a  feelin’ much more confident with a loaded barbell on my back. Also of note, by going low enough to break parallel but not bottoming out, that really keeps the workload in my glutei…

oh yeah

I had a video fail on the AMRAP set so you’ll just have to trust me. Don’t worry, I’m no cheater… Tom Brady.

no lie
“… 15, 16, 17, 25!” Speak on it, Brit Brit

The KBS felt light. Again, working on pulling that KB back to the bottom rather than letting it float. I really dig the Natalie Taylor style KBS.

Definitely felt all Monday’s work on Tuesday morning. My rear (I believe they call that posterior) inner thigh muscles  were definitely repairing themselves. Worked up to 85# on the power snatch. I decided to use a lady barbell and my man hands grip kept slipping once I got some weight on the bar. The movement felt really good though. 

The power  snatch + slam ball combo on the EMOM had me using, oh what energy system would it be? I don’t know – need to put in some more skull sweat on that subject – but I was breathing hard and felt that muscle fatigue. Great description, Morgan. Thank you. 

Ten reps on the RFESS was a challenge, but man is that movement feeling better than when I started. I really notice on my right (injury) side – my knee used to want to fall in and I really struggle with balance. Now that knee tracks out and if I’m wobbly it’s ’cause I’ve been drinking. Just kidding, Beers during stretch not before. We call that the D-Dub Rule.


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