The Guv-nah

“I like it when somebody gets excited about something. It’s nice.” – J.D. Salinger, Catcher in the Rye

This week’s theme song brought to you by Matty Ice:


13 Dec | Sa
Work | Class
EMOM x 20:00
Evens: Deadlift-(Not Power) Clean – Jerk (95#)
Odds: Row x 100m

O-Lifting | Clean pulls 5 x 2 @ 115% (165#)
Tall jerks 7 x 2 @ 50% (only got up to 65#)
4 rounds:
Jerk dip x 3 @ 80# (115#)
Banded T’s x 15
Samurai squats x 5 ea (35#)

Some stretchin’ | 15:00

11 Dec | F
Pillars | 3x
Scaption x 6 @:05 ea
GA squat x 10
Prone glute press x 10
Plank raise x 6 @:10 ea

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 20

Work | EMOM x 18:00
Rotating:
Run x 100m
TireΒ  hits x 20
Sit-ups x 15
-Rest x 3:00 –
EMOM x 18:00
Rotating:
Push press x 5 (65#)
DUs x 30
FLR x :45

Stretch | 15:00

09 Dec | W
Warm-it-up | AD x 5:00

Work | O-lifting
4 sets:
Banded shoulder rolls x 10
Snatch Balance x 5
Snatch Balance 5 x 2 (55,65,70,65,65#)
Snatch 5 x 1 (65,75,85,90,85#)

Stretch | 20:00

08 Dec | Tu
Pillars | 3x
Wall leg drop x 14
Banded walks x 12 ea
Elbow plan with reach-thru (not around) x 8 ea rotating
Bird dogs x 10

Work | Move thru x 30:00 (5 rounds)
Sled drag + OHS x 100m
DUs x 30
Jog x 200
Wall walk x 1 (+10 shoulder taps)
Air squat x 10
AD x 1:00

Stretch | 20:00

07 Dec | M
Pillars | 3x
Wall press x 10
Hip hikes x 15 ea
COB hold x :20
Glute press x 10

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 20

Work | O-lifting from Saturday
Deadlift 4 x 1 (185,195,205,215,225# PR)
C+J 7 x 1 (105,110,115,120,125,130,130#)
4 sets:
SA Bench press + bridge x 5 ea (26#)
SL Banded RDL x 10 ea
Banded shoulder rolls x 10
– then –
Banded hip bridge 4 x 1:00
Rest x 1:00 btwn

Stretch | 20:00


Monday | The deadlifts felt good so I added another rep just to see if I could do it. And I did! New deadlift 1RM. The jerks felt pretty heavy so I didn’t go crazy. The barbell was plenty high enough, just gotta punch it.

punch it chewie

Tuesday | Sore in my back from the DLs. Does this mean my glutes are getting stronger? The sled pulls with the strap across the chest are challenging. Sneaky trunk work. I used 95# for 2 rounds but dropped to 45# for the remainder. I struggled with locking out overhead with the KB and the sled. The rest of the work went well, though I felt pretty heavy. The heavy(er) breathing felt good.

And the rest… | Both Oly classes felt good this week. Nothing to report. Just keeping at it. Feeling like I’ve been governing things, in a self-limiting, not the-Republican-from-California, kind of way.

thegovernator

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