Burn, Baby, Burn

rebel tendencies
If I had to assign a motto to my Rebel Tendency it would be this

Choice, freedom, and expression of authentic self, those are the paramount ideals for the Rebel Tendency, according to the latest episode of The Happier Podcast. Most of what they said about the Rebels, I could relate to.

There’s a handy quiz on the site now to help you determine your dominant tendency, should you have any doubts. Or, if you just like a good quiz. Know thyself.

What’s your dominant Tendency and if you had to assign it a motto, what would it be?


14 Nov | Sa
Warm-up | 3 x
Row x :45
Wall balls x 10
DUs x 20

Work | O-Lifting
Push Press 7 x 3 + 2 Segmented Jerks @60% 1RM (80#)
4 rounds:
Windmills x 10 ea (26,26,26,35#)
Pallof Press – front, outside leg x 10 ea
Reverse Fly x 10 (5+2.5# plates)

13 Nov | F
Warm-up | 3 x
Row x 1:00
Back Squat x 10 – empty barbell
KBS x 10 (35#)

Work | Back Squat 5 x 2 (125,135,145,150,155#)
3 sets:
RFESS x 6 @3030 (10# DBs)
Rest x 1:00 btwn legs
Front Squat x 5 @110#
Rest x 4:00
-then-
AD x 5:00 for cals (79)

12 Nov | Th
Pillars | 3 sets
Super Bird Dog x 10
Plank w/ reach through x 7 ea
Hip Hikes x 10 ea

Work | Recovery
7 rounds
Row x 1:00
TGU x 1 ea (35#)
AD x 1:00
Wall press dead bug things x 1:00

11 Nov | W
Pillars | 3 sets
Wall Press x 10
Prone Glute Press x 10
Cossack Lunge x 10
Leg Drop a manos x 10
Scaption Press x 7 @:05ea

Warm-up | 3 sets
Row x :45
Wall balls x 10
DUs x 30

Work | O-Lifting
Snatch grip Deadlift 4 x 1 (145#)
Segment Snatch 5 x 2 (55#)
4 sets:
Pallof Vertical Press x 10
Banded Single-leg RDL x 10ea (whoa!)
Hanging Shoulder Pro/Re-traction

10 Nov | Tu
Pillars | 3 sets
Hanging leg raise 2(x 5)
Side plank clam x :30
Arch up x 8
Elevated S-L glute bridge x 8

Warm-up | 3 sets
Single arm press x 10ea
DU’s x 30
Banded rows x 10

Work | Press – 75# base
5 @ 55%  (45#)
5 @ 55% (45#)
5 @ 65% (50#)
5 @ 75% (55#)
5+ @ 85% (8, 65#)
4 sets:
GH raise x 5 reps
right into
Monster walks x 12 steps ea way
right into
Banded hip bridge x 12 reps
Rest x 1:30


Monday | Afternoon Americano(s) on fasting days are a bad idea.

Wednesday | Banded SL RDLs are a new favorite. As are the Drop Snatch + Segment Snatch combo.

Thursday | I wanted to stop every round. But I didn’t. Not such a rebel after all…

Friday & Saturday | Things felt good. I dig the windmills.

 

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