Snowflakes

I was raised up believing I was somehow unique
Like a snowflake distinct among snowflakes, unique in each way you can see
And now after some thinking, I’d say I’d rather be
A functioning cog in some great machinery serving something beyond me           Fleet Foxes, Helplessness Blues

chipndale_screw
Chip – or is that Dale – getting after it

18 Dec | F
Pillars | 3x
Wall press x 10
Scaption x 8 @:05 ea
Clam hold x :40 ea
Wall dead bugs x 1:00

Warm-up | 3x
Box jump x 3
Press x 10
AD x 2:00

Work | 4x
Hanging knees to chest x 8
Lunging Pallof press x 10 ea
– then –
EMOM x 20:00
Odds: slam balls x 10 (20#)
Evens: DB push press + 5 sit-ups (26# KBs)

Stretch | 15:00

17 Dec | Th
Pillars | 3 rounds
SL elev hip bridge x 10 ea
GA squat x 8
Prone glute press x 10

Work | Back Squat singles (140,165,175,170#)
EMOM x 20:00
Odds: Power cleans x 3 (2@95, 2@105, remainder@110#)
Evens: DUs x 30

Some stretching

16 Dec | W
Warm-up | AD x 3:00
Boom

Work | O-Lifting
Snatch balance 5 x 2 (55#)
OHS 5 x 2 (75,85,95,95,95#)
4 rounds:
Ring rows x 10
Partner banded Pallof horizontal press x 10 ea
Banded RDLs x 10 ea

Half-ass stretch | 15:00


The banded RDLs feel too easy; what’s the next level up? And then some BS vids…

 

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