Super Dirty Birds

“If the only way the most productive can be successful is by suppressing the productivity of the rest, then we badly need to find a better way to work and a richer way to live.” -Margaret Heffernan

dirty feet
Okay, those might be turkey feet, but I appreciate the effort to pretty-up those suckers

I am not a big chicken eater. Eggs, absolutely – e’eryday! But those sad-looking, limp pieces of flesh that look like something you’d stuff a bra with… no way. Maybe it’s the fact that in the ’90’s, during my low-fat, high-carb decade, chicken was the only meat I allowed myself to consume. Or maybe it’s because they are such dirty birds. Especially those poor creatures that are conventionally raised and slaughtered. Not to mention all that Omega-6. Oh, wait, I just mentioned…

But it turns out that chickens can teach us some interesting things. In particular about work and productivity. You can hear all about the “super chickens” and what they can tell us about ourselves on the TED Radio Hour, The Meaning of Work. Do it. And then go find yourself some pastured bird.


04 Oct | Su
Rest Day
Bikram Yoga x90:00

03 Oct | Sa
MFR | 10:00
Pillars | 3sets
Reverse Curl-ups x3
Hurdle Step Overs 2(x6)
Hip Hinge OH Raise x10
Hip Hikes x15

Work | Olé
Clean + Jerk
6x(3+2) @80% (110#)
Jerk
1RM (115,125,130#)

Stretch | 20:00

02 Oct | F
MFR | 10:00
Pillars | 3 sets
Hanging Leg Raise 2(x5)
Reverse Table x10
Scap Press x6 @5s ea

Work | EMOM!
28:00 rotations;
Deadlift x4 @135#
Wall Balls x10

Stretch | 20:00

01 Oct | Th
Pillars | 3 sets
TVA Leg Drop x14
Banded clammies x10ea
Prone Y Raise x8 (twice)
Super Bird Dog x8ea

Warm-up | 3 rounds
Run x100m
KB push press x5 @26#
Dbl KB swing x5 @26#

Work | MAP
10:00 @ a consistent pace (8 rds)
Run x200m
DUs x20
– Rest x4:00 –
10:00 @ a consistent pace (5+5)
Body rows x5
DB push press x5 @30# DB
Air squat x10
Sit-ups x10
– Rest x4:00 –
10:00 @ a consistent pace (5+4)
AD x15 cals
Run x100

Stretch | 20:00

30 Sept | W
Warm-up | DUs + mobility
Olé | TnG Power Snatch:
2×4 @70% (70#)
2×3 @75% (75#)
2×3 @80% (80#)
High-hang pulls:
3×4 @70% (70#)
Snatch Balance NOT drop snatch:
1×5 @60% (of OHS 110#, 65#)
1×4 @65% (70#)
3×3 @70% (75,80,80#)

Stretch | 20:00

29 Sept | Tu
Rest Day

28 Sept | M
MFR + Mobility | 10:00
Warm up | 3 sets
Single-arm press x10 ea
DUs x30
Reverse DB fly’s x15 – use 5# plates

Work | Press x5 sets (70# base)
Rest x3:00 btwn
5 @50% (35#)
5 @60% (40#)
3 @70% (50#)
3 @80% (55#)
3+ @90% (10 @65#)
4 sets:
DB seated press x8
Rest x:30
Plank push-ups :30
Row x200m
Rest x3:00

Stretchin’ | 20:00


Sunday | Gloriously cloudy, cool(er) morning with some sprinkles + super sore hips = change of plans in the activities department. Subbed a Bikram Yoga Tempe class for the hike. It felt really great actually and with an exception of a few poses that just didn’t feel right (not a fan of the W-sit thing) the stretch and positions felt good. Curious to see how all the morning sweat affects the fasting, if it does at all.

Saturday | The workout on the whiteboard looked pretty minimal. Looks can be deceiving. That first segment was rough! Despite the temptation, I stuck with the Rx weight and things felt good, the movement strong. My tricep was pretty tight by the time we got to the second segment with the heavy jerks, so I didn’t go crazy.

The UbB pillar work was interesting. The hip hikes TOTALLY engaged that area of my back that gets tight when the hip gets a little bothered. And the hurdle step-overs revealed how there is definitely a difference between how my hips move on the left and the right.

Friday | Pappas helped me come up with a little EMOM; not typical behavior of an asshole. I performed the wall balls over by the GHD and learned that a persona really has to focus on the target over there. Hit the wrong spot, or if the wall ball doesn’t bounce off the wall, it’ll hit the ledger and BAM! wall ball to the face. Maybe even twice. True story.

Thursday | Did Tuesday’s MAP session. Definitely got my heart rate up. The most challenging 10:00 was the body rows with the air squats, though it wasn’t until the last two rounds that I had to break up the body rows.

Those Super Bird Dogs are hard! So much effort for such a tiny movement.

Wednesday | The O-lifting felt good, though I am STILL not giving myself enough time to warm-up. Need to change the start time in my head from 6:00 to 5:30/from 10:00 to 9:30 so I get to the gym earlier to adequately warm-up. I hate feeling rushed.

Love the snatch balance work. Those are feeling really strong.

Tuesday | Went to the gymnasium. Put in some time on the foam roller. Did some mobility work. Just wasn’t feeling it so I made it a rest day.

Monday | Here’s the press footage, as requested:

Things felt good. I like the push-up planks. Does it matter how fast or slow you transition between/hold each position?

Didn’t have the best week in the Nutrition Challenge department. As The Oracle pointed out, I think a lot of that had to do with the lack of awesome sleep. New week, so let’s try this again…

macros_wk2-01

Speaking of the sweet sleep, I’m trying something new after listening to an episode of HER Body with Lucy Hendricks. I’ve been listening to that podcast a lot as it’s got lots of info about carb-backloading AND it’s one of the few great podcasts I’ve found that is geared toward women and the science behind what works for us. SO many podcasts are all about the fellas. So far, the episode with Lucy and this one with Jim Laird have been my favorites. I really like what Jim is contributing to the greater conversation.

Sept rearview-01
September’s Rearview

 

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