The Ex-es

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives – choice, not chance, determines your destiny.” ― Aristotle

Happy Zombie Jesus Day

Experience, Excellence & Expectation

I’ve been catching up on episodes of The Tim Ferriss Show. Nice Ice has been telling me to check him out for a while, and I’m finally getting after it. Listened to one with beach volleyball’s Gabby Reece, whose picture I may have had taped to my mirror for the duration of high school. (Ah, check out those high cut bottoms. The 90’s were quite a decade.) I found the meatiest part of the episode to be the last 15:00, where Reece talk’s about her “I’ll go first” mindset, not waiting for others to be the first to engage. Smile. Say hello. And stop sitting on your talents, waiting for someone else to show you the way.

The podcast discussion lead me to check out the documentary Spinning Plates. While it won’t replace Jiro Dreams of Sushi on my top docs list, it was a really compelling watch. I found it to have less to do with food and more to do with the ex-es: managing experience, cultivating excellence and letting go of expectation, or perhaps, emotionally detaching from outcomes (but that doesn’t begin with “ex”.)

All that being said, I expect to be a redhead again by 5:00pm on Wednesday or…
highlights are bullshit

27 March | Su
Bajada – Alta Trail
South Mtn
+/- 4.5 miles

26 March | Sa
Warm-up | 3x
Wall ball x 7
DUs x 25
AD x 15 cals

Work | O-lifting
Snatch high pulls 5 x 3 (95,105#…)
Bench press + chains (95,95,100,105,105#)
3 sets:
Banded row x 10
Barbell hip thrusts x 10 (95,105,115#)
Windmills x 5 ea (20,25,30#)
– then –
Stand-on-ya-hands practice
Stretch | 20:00

25 March | F
Pillars | 3x
Cobra x3 @30s
SL Suspended adductor squat x 8 ea
Side plank + leg lift x 8 ea
TVA leg drops x 15

Warm-it-up | 2x
Row x 2:00
BB RDL x 10
Reverse fly x 10

Work | 30:00 rotating:
AD x 30 cals
Sled pull x 100m @115#
Carries – rack x 50m + farmer x 50 m (35#s)
FLR x 1:00

Stretching! Now with Beer! | 25:00

24 March | Th
Pillars | 3x
Toes to elbows 2 x 5
Prone y raise 2 x 8
Prone glute press x 10


Work | EMOM  25:00
Snatch-grip DL + High-hang power snatch + 2 OHS (4 rds @ 65#, remainder @ 75#)

Stretch + NKT work | 25:00

Thursday | Awoke a little lit up in the upper back area; I suspect the COB holds. I made up an EMOM, though I am not sure I got the response I was looking for. It was like :15 seconds of work… Sprouse stepped up and joined in on the EMOM action. 

Friday | A recovery session to be ready for O-lifting. Sore in the upper/mid back and booty regions. I fail at the side plank with leg lift. I’d like to figure out what it is that isn’t firing. Attempted 2-3 reps on each side in an effort to get some neural drive, in case maybe that’s part of the issue.

Saturday | First time using the chains on bench; worked on being fast out of the bottom. The barbell hip thrusts felt really strong; time to be less timid with the weights, me thinks.



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