Leveling Up

“It is easy to be heavy; hard to be light.” –G.K. Chesterton

so much bigger

One of my Sunday morning rituals is checking out the Sunday Secrets whilst sipping my coffee and tossing the ball around for Bo Bardi. That image is from this weeks post and it struck me. Do you ever have moments, or phases, where you get that feeling? Times when it seems the universe is telling you it’s time to level-up? I sure do. Maybe even as I write these words…

Here’s another one from this week, which provided some insight as to what in the hell the draw is to spin class. Dark room, loud music, painful seat, and a mic-ed up instructor that doesn’t stop screaming at you for the duration of class. I don’t get it.

oh so thats why they love spin class

Ah ha! Well, you just get on with your randy selves. Find your inspiration where you will.


27 Sept | Su
Summit Challenge Prep | Holbert Trail
South Mountain

26 Sept | Sa
Summit Challenge Prep | Piestewa Peak

Olé Class | Snatch:
1×1 @80% (80#)
1×2 @85% (85#)
3×1 @90% (90#)

Snatch Balance:
1×4 @60% (60#)
1×3 @65% (65#)
3×3 @70% (70,75,75#)

Stretch | 20:00

25 Sept | F
MFR | 5:00
Warm-up | 5:00
Front squat x10
Single-arm band rows x10 ea
Run x100m

Work |  Front squat (135# base)
Rest x3:00 btwn
5 @50% (70#)
5 @60% (80#)
3 @70% (95#)
3 @80% (110#)
3+ @90% (7 @120#)
5 rounds:
Front rack KB lunges x10 steps (26# KBs)
GHR x5
DUs x30
4 sets:
Dead bugs x1:00
Rest x1:00

Stretch | 20:00

24 Sept | Th
Mobility |
UBB Assessment:
Scapular Stability | Prone Y Raise
Core Activation | TVA Leg Drop
Hip Stability | Clam Side Plank
Strong Glutes | Super-Bird Dog
Postural Strength | Cobra
Strong Feet

Stretch | 20:00

23 Sept | W
O-lifting
C + J:
2+2 @80% (105#)
2+1 @85% (115#)
2x(1+1) @90% (120#)
Front Squats:
3×1 @75% (115#)
3×1 @80% (125#)
3×1 @85% (130#)
3×2 @90% (140#)

Stretch | 25:00

22 Sept | Tu
Warm-up | 5:00:
Jog x100m
Push press x5 empty bar
KBS x5 @35#

Work | 10:00 @ a consistent pace: (5+100)
Run x200m (sub row)
Wall ball x10
– Rest x4:00 –
10:00 @ a consistent pace: (9)
Body rows x5
DU’s x20
Box jump step down x5 @20″
– Rest x4:00 –
10:00 @ a consistent pace: (4+15)
AD x10 cals
Sit ups x10
Push-ups x5
Run x100m

Stretch | 20:00


Tuesday | It was raining like a motherbitch…

raining

… And I didn’t deserve it! Sooo I subbed rowing on the warm-up and the first segment. Mother nature had calmed down by the last round, so run I did. The body rows were rough. My right shoulder really wants to shrug the moment I get a little fatigued. My solution was to let go of the bar, reset and try again. That seemed to do the trick, though it slowed me down a little bit, but…

Position > Movement > Speed > Load

What  is this training cycle I am doing called? The five sets with the last set being AMRAP?

Wednesday | So many front squats. Felt good, though that pesky right side was speaking just a little bit. Tight right lat, mid-back, and tricep in the front rack position. Was mindful of that and was prepared to stop if need be. But I didn’t need to.

Thursday | Holy sore abs! It had been a while since I did the standard ab mat sit-ups and ooh hay, did I feel ’em. Got my wig done earlier in the day. My entrance into the gymnasium went a little something like this…

My recovery workout was warming up a little bit then doing the Unbreakable Body Assessment. It was pretty enlightening, especially the Clam Side Planks and Super Bird Dogs. I swear I didn’t make those up. The goal this week is to establish a habit incorporating the pillars into my regime.

Friday | Some more front squats! Tilton instructed me to loosen my grip, which allowed me to get that bar really high, you know, pretty much choking myself. It’s painful on the collarbones, but man does help maintain the upright position!

Yep, the front rack lunges are still harder on the right side.

Saturday | Started the day out with some sunrise viewing from the top of Piestewa Peak. Oly class felt good, though I did the first segment twice because barbell math. The lady bar is not 45#. Right.

Sunday | Glutes are SO sore. This satisfies me as I’m not sore  AT ALL in my hip flexors, which in the past have been lit up after hiking and/or squats. Put in some extra time on the foam roller post-hike.

Holbert 9-27
Not pictured: Jennifer K, Kate, Amanda, Me and my spotted doggie

Nutrition | Some notes from the first 24-hour fast:
+2 hrs – I think it’s gonna be a productive afternoon without all of that “pesky” food prep, consumption, and clean-up. Shit, I should just go Soylent – think of how much time I’d have to do shit. And all that soy would totally give me bigger boobs. And leg fat. Ridiculous.
+8.5 hrs – hunger level 3/10, feeling pretty good.
+19 hrs – slept solidly. Got a solid 8 #ifonlythatwereinchesinsteadofhours
Woke up feeling like I had fitness competitors abs. Felt the hunger level go up a little bit during/after morning dog walk. I’d say my hunger is level 5/10.
+23 hrs – definitely feeling hungry, but in a surprisingly good mood. I did notice that I didn’t experience a “sleepy” phase this morning. No drowsy drive in, which can happen on occasion. And was called “chipper” by our structural engineer this morning. That’s a definite first.

macros_wk1-01
Having a helluva time eating more carbs

 

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