If you don’t get out of the box you’ve been raised in, you won’t understand how much bigger the world is.” -Angelina Jolie

recovery values
Full Recovery = 1.0 or greater (Image from “You Don’t Need More Training, You Need More Recovery” via Breaking Muscle – link below)

Today I am heading back to the box I was raised in! Gonna earn all the recovery points. I might drop-in to a local affiliate. I might not. Either way, it’s gonna be great!

01 July | Wednesday
Rest Day

30 June | Tuesday
Warm-up | +/-2 rounds:
Row x1:00
V-ups x10
DUs x20

Workout | Deadlift 5×1 (185,195,205,205#,-)
– then –
Segmented  Snatch-grip DL 4×4@50% of single rep above (105,105,105,95#)
Rest x2:00
– then –
Single-leg hip bridge 3×20 each leg (small movement, big burn)
Rest x1:00

Stretch | 20:00

29 June | Monday
Light MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
HRPUs x8
Mobility moves
DUs x20

Workout | Incline Bench Press 4×10@ 80% of your 1RM (75,75,70,70#)
Rest x3:00 btwn sets
– then –
3 rounds:
Bar dips x4
Rest x1:00
Chin over bar hold x:20
Rest x2:00
– then –
Band assisted dead bugs 4×1:00

Stretch | 20:00

30 June | Sunday
Active Rest (NFT):
Dog Walk x4mi
Vacuum x30:00
Pool time x60:00
Nap x90:00


Monday | Tender delt on the cap of my right shoulder from Saturday’s EMOM I’m guessing. Dips didn’t go as well as I’d hoped; with the band they felt much better than without. I’m not sure if that’s because there was less load so my movement pattern was better or what. I think it’s possible that I guard that right shoulder a little, limiting how I move. Maybe?

The footage, as requested. First, unassisted, AKA “Sticky” Dips, followed by the band-assisted version…

Loved the loaded dead bugs! …And watching the dudes fall over themselves to watch Amber squat in her no-pants shorts.

this needs to be an emoji too
Another emoji dream that needs to happen

Tuesday | Coming off last week’s “Sweet baby Jesse, I blew myself up again” scare, I took it easy on the deadlifts. They didn’t feel that great so I stopped after set four. The segmented versions were awkward in that I kept trying to make it a segmented snatch. I’m sure it’ll get easier as I get more familiar with the movement. Segmenting the movement makes a person really aware of where they are at in each section of the  lift, that is fo’ sho’! I enjoyed doing them – they were hard. And I got to use straps.

The SL hip bridges were great – small movement, big burn.

June rearview-01

Eating a lot of protein makes me feel like I might only need to eat every other day. So.Full. Not sure I can stick to it, but feel like I should give it a few weeks. Vacation week is sort of an outlier, so I’m thinking I’ll give it a try through mid-end of August. Provided I don’t start busting outta my pants in the wrong places.



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