Lightning Bolts

“The price of anything is the amount of life you exchange for it.” – Henry David Thoreau

love your people

I decided to quit some things this weekend. They were pretty much lightning bolt decisions. So, here’s an article about quitting things. I’m definitely not quitting DTP or training, but I can relate to the idea of quitting something that you feel defines you.


11 Oct | Su
Rest

10 Oct | Sa
Warm-up/Pillars | 3 rds
Hanging leg raise x5
Prone Y Raise 2(x6)
Super Bird Dog x5ea
DUs x20

Olé | Snatch – 100# base
1×2 @80% (80#)
1×1 @85% (85#)
3×1 @90# (90#)
Snatch Balance  – 115# base
1×4 @60% (70#)
1×3 @65% (75#)
3×3 @70% (80,80,85#)

Stretch | 20:00

09 Oct | F
MFR | 10:00
Pillars | 3 sets:
TVA Leg Drop x14
Banded Clammies x6ea
Reverse Table x10
Scap Press x6 @:05ea

Warm-up | 3 rounds:
RDL x10 empty bar
Row x200m
DB reverse fly x10

Work | Deadlift – 205# base
Rest x3:00 btwn:
5 @ 55% (115#)
5 @ 65% (135#)
5 @ 75% (155#)
3 @ 85% (175#)
1+ @ 95% (3@195#)
4 sets:
Snatch grip rows x8 (45,3×55#)
Right into
Bench press x10 reps @ 50% (55#)
Rest x3:00
– then –
Banded hip thrust March 4×1:00
Rest x1:00

Stretch | 20:00

08 Oct | Th
Rest Day

07 Oct | W
MFR | 10:00

Work | Olé
C+J (-J)
2+2 @80% (110#)
2+1 @85% (120#)
3(1+1) @90% (125#)
Front Squat
1×4 @75% (115#)
1×3 @80% (125#)
1×3 @85% (130#)
3×2 @90% (140#)

Stretch | 20:00

06 Oct | Tu
MFR | 10:00
Pillars | 3 sets:
Wall Angle Rotations 2(x6)
COB Hold x:20
Super-Bird Dogs x5
Cobra 2(x:30)

Warm-up | 3 sets
Single-arm press x10 ea
DUs x30
Reverse DB fly’s x15 – 5# plates

Work | Press – 70# base
Rest x3:00 btwn
5 @55% (40#)
5 @65% (45#)
5 @75% (50#)
3 @85% (60#)
1+ @95% (7 @65#)
4 sets | DB rows x8 ea (30#)
Rest x:30
Push-ups x8
DUs x:30
Rest x3:00

Stretch | 20:00

05 Oct | M
MFR | 10:00
Pillars | 3 sets
Banded walks x8 ea
Elbow Plank w/ Fwd Tap x5ea
GA Squats x8
Lunge Matrix x5 ea

Work |  AD x25:00
Every 5:00 perform 1 TGU ea (44#)

Stretchin’ | 20:00


Saturday | Oly class went well, though my shoulder wasn’t very happy Sunday. Maybe a little too much overhead work. Working on turning my elbows back in the catch position, whilst also transitioning out of the hook grip. Tricky. But fun. Played around with some press to handstand progressions after class.

After listening to this week’s BBS, I’m thinking like I should be incorportating some hollow position work into my warm-up. Do all the things! (And if you ever doubted that misogyny and sexism still exist, check out some of those comments on You Tube. No way if those were two bros, would such things be said.)

Friday | Didn’t go crazy on the DLs as the back was still a little  tight. No, Salt-N-Pepa, do not push it.

Snatch-grip rows were a little awkward. Really had to resist the urge to shrug on the right side by the last set. The banded march things were legit. In theory, should a person be able to keep the hips totally level and still? Or is it fine if your hips shift some, provided you are keeping your hips up?

Wednesday | Skipped the jerks on the C+Js. Changing my grip on the barbell during front squats has changed my life. Or at least my front squat.

Monday + Tuesday | Nothing to report. TGUs are the best.

 

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