Ballerinas & Birthmarks

“Big things are often just little things that people notice.” -Markus Zusak, I Am the Messenger

birthmarks and ballerinasI adore that photo. There’s so much happening… and it just makes me smile.

Okay, now a random question to ponder on this wonderfully rainy and day-dreamy Friday in the desert: What if birthmarks tell us the story of what killed us in a past life?

Whoa. So many options. Today, I believe in my past life I was caught off guard and stabbed in the leg by a white walker while trying to get in Jon Snow’s… boat. Yep.

04 June | Thursday
Warm-up | 3 rds:
Row x:45
SA press x5 ea
Walking lunges x10
DUs x20

Workout | – A –
Clean pulls 6×3 @160#
– B –
Power clean 5×2 @105#
Rest 2:00
– C –
Ring FLR x4:00 in least amount of sets as possible (6)
Stretch + MRF | 25:00

03 June | Wednesday
Warm-up | 3 rds:
Wall ball x8
Zing zows x8
V sits x8
DUs x20
Mobility Bidnass

Workout | Press 4×1 (80, 85, 85, 90, 90)
– then –
5 Sets:
Press x10 @ 50% of “A” (45#)
Rest x1:00
Stationary dip lowers x3
Rest x1:00
Slam ball x5 (30#)
Rest x1:00

02 June | Tuesday
Warm-up | 3 rounds:
Wall ball x10
HR Push-up x5
Wall walk x1
Banded hip bridges x10
Mobility moves

Workout | Back squat 4×1 (145, 155, 165, 170#)
– then –
Back squat 3×10 reps @ 85#
– then –
Tabata row for meters (850m)

Tuesday I didn’t push it on the back squat; the right hip is still a little tight, shadows of pre-PT situation. The movement felt good. Here are the requested vids:

The partial back squat was really interesting. Started out by feeling it in the quads rather than in the cakes. I experimented each set trying to keep the glutei involved. By limiting the range of motion to the top half of the bottom half (what?!) –  not bottoming out, but not going up to a quarter squat – it seemed to help keep the glutes engaged. Trial and error. Repeat. It’s like fucking science class up in here. My hypothesis: 

nose job and boob gap
Preach on it Kelly

Also, I am going to remember the tabata row next time I need a quick kick in the ass.

Tricep Wednesday was enlightening. My 1RM on strict press is 95# and man, I struggled to get 85# up. Took me a few reps to get the position right on the dips – where my shoulder didn’t feel like it was moving wrong. Seemed to help to bend my legs rather than pike them, but I suspect that’s just because it kept my forward on the matador. Matador! Roll that Rrrr…

Thursday was a day of firsts; first run at heavy clean pulls with straps AND the first time I’ve used the competition style plates. (BGPs!) There’s soooo much room on the bar now. Not that that was an issue before. All the clean work felt great. The FLR on the rings was much harder than I had anticipated. I had no doubt about accumulating 4:00 in 4 sets. It took me six. And lit up my lower back. Gotta do some more of those.

I am experiencing some tingling hands and forearms which I attribute to the presses on Wednesday. I will be putting in some extra time on the foam roller and with the lacrosse ball today after stretch.



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