Spirit Animals

“There is a beast inside of man that should be exercised – not exorcised.” -Anton LaVey

maple syrup
Image by Sue Demetriou

While I like to imagine that my spirit animal is “a sleek black panther covered in maple syrup shaking in slow motion”, according to Primal Astrology, I’m a Tarantula. I’d agree that I’m a tactile person, with a tendency to become detached, who doesn’t mind walking a different path, and  has a fucking great sense of humor. And who is very modest.

What’s your spirit animal? And would you agree with it’s characteristics?

Ooh, and I can’t take credit for that incredible mental image of the panther. That’s all Neko Case. Love her!

03 August | Monday
MFR buns ‘n’ hammies | 5:00
Warm-up | 3 rounds:
Bear crawl xLength of gym
Bench press x10 empty bar
Ring rows x10

Work | Bench press 5×1 (80, 85, 90, 95, 100#)
Rest x3:00 btwn sets
3 rounds:
Incline bench press x10 @ 50% (55#)
Rest x1:00
Bear crawl x length of gym
Rest x:30
Death march x length of gym (25# DBs)
Rest x2:00

Stretch | 20:00
45DNC (10)

02 August | Sunday
Rest Day
Dog Walk + Stretch

01 August | Saturday
O-lifting Class
Warm-up | 100 DUs
Mobility stuff

Work | Clean High Pull + Hang Tall 5×1-1 Clean @65-75% (95, 95, 95, 105,105#)
Clean & Jerk 15×1 @65% (105#)
Pause Clean Deadlift 5×2 @100% (155#)
Back Squat 5×5 @ 75-85% (115, 125, 125, 125, 125#)

Stretch | 20:00+
Light MFR
45DNC (10)

31 July | Friday
MFR | 6:00
Warm-up | 3 rounds:
PVC OH walking lunges x20
Body rows x10
Wall ball x8

Work | 5 sets:
Zercher reverse lunge x6 ea (45, 45, 45, 55, 55#)
Rest x1:00 btwn legs
Single-leg hip thrust 4×12 ea
Rest x1:00 btwn legs
Banded dead bugs 4×1:00
Rest x:30

Stretch | 20:00
45DNC! (10)

Friday | The reverse zerchers provide evidence that one side moves differently than the other; shits strong & stable on the one side – on the other I wanna do this funny hip tilt thing. I’m a little obsessed with the hip thrusts – such a tiny movement but so… much… squeezing… Love the banded dead bugs too. My ablets were pretty sore from Oly class on Wednesday. I guess snatching is easier when you use those suckers.

Saturday | The buns are super from the thrusts, which made the pause DLs awesome. Yep, the glutes and hammies are engaged -check. Hadn’t jerked in a while… Mmm … There’s a jerk joke there… But the movement overhead felt good. I got frustrated with myself on the back squat. I’m feeling it in my hip flexors -especially on the right side – more than I should be. Which means I am still not getting/keeping that glute involved. I am SUPER pumped about Oly class. The energy in the gym is just fantastic and it sets a fucking awesome tone for the rest of the weekend.

After having made the decision to try to complete the Nutrition Challenge without indulging in a cheat meal, cupcakes were presented at a soiree Saturday afternoon, along with some vino. NBD. I had a fantastic time – the company couldn’t have been better – and it was just lovely. What cheat meal?

It’s interesting, I think it can be pretty common for us to think, oh man, I don’t want to be the weirdo at the event not eating this or that, or that people will comment on what you’re shoving in your face. The fact is people are self-involved, they aren’t watching what you eat. And if they are, that’s their issue, not yours!

the silent rant
The silent rant

Sunday | Sore in the midback, hammies, and glutes. Shoulder feels great – I’d  say a 9 out of 10. The glute/inner thigh is like a 7 or 8. Things are feeling much better than they were a few weeks ago!

Monday | The benches felt strong! Using two 45# bumpers on the incline really put the load in my triceps, or at least that’s how it felt. I love having a prescribed warm-up, it’s so luxurious. The marches with the 25#ers was challenging. I liked it.



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