“I believe you can speak things into existence.” – Jay Z
One of this week’s favorite was the Muscle Mind Project’s interview with Rob MacDonald, the guy at Gym Jones who got over 400 cals on 300 FY. It was cool to hear him talk about his preparation for that test; twenty hours a week on the devil’s bike for months. It’s good to be reminded of all the preparation that it takes to accomplish such things. For anyone, blessed genetics or not.
Bobby’s Rules of the Gymnasium:
- There’s no such thing as a free lunch. There’s a cost to everything. Be prepared.
- Show up, don’t quit, ask questions.
- Help foster a good gym/training environment. Make a contribution.
- Make your walk match your talk.
- Have fun.
And I liked what he had to say about goal-setting; for us regular folk to push past setting a singular goal, but instead create a set of ten sub-goals. My first stab:
- Have healthy enough shoulders to perform Murph 2017 Rx
- Back squat: 1.5 BW
- Press to handstand
- Legless rope climb
- Snatch: .75 BW
- Bench: .75 BW
- Pass all the booty tests: barbell, quarter, coffee cup, las manos
- Do my pistols without holding my toes
- Side plank with LL: no problem
- Free standing tick-tocks
Yep. That does feel more substantial than “get stronger”. What’s your list look like?
30 May | M
Hiking @ S Mtn
29 May | Su
Scaption x 8 (ooh soreness)
Hip hikes x 12 ea
Wall-pressing dead bugs x 1:00
Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Row x 200m
Work | Clean pulls 7 x 2 (155,155,165#…)
Snatch balance 3 x 3 (60,60, 55#)
Box squats x 3 (115#)
BTN press x 5 (55#, 3 sets only)
GHR x 10
Banded SL RDLs x 10 ea
Stretch | 15:00
27 May | F
Warm-up | 3x
Run x 100m
KBS x 5
Goblet squat x 3
BB press x 5
Work | Class-y workout
DL + H-hC + FS + S2O (95#)
26 May | Th
GA squats x 8
Wall press + rotations x 10
TVA leg drops x 15
AD x 1:00
El hombre push-ups x 7
Sit-ups x 10
Work | Ooooh-lifting
Power clean 6 x 1 (115,125,130,135,140,140#)
Clean 6 x 1 @ 85% of ‘A’ (115#)
Rack jerk 6 x1 across (115#)
Box hops x 10
SA seated press x 6 ea (25#)
Side bridge x 1:00 or max (1:00, :50, :50)
Stretch | 15:00
Th | Really felt like I was gonna nail that 140# on the power cleans. Not today. The last half of the cleans felt really strong and fast. The jerks were solid; feel like I am finally starting to get under it actively. Did the hops on the box because they felt way more stable than the on the padding of the bench. Are those training explosiveness? Interesting to see what part failed first on the side planks. QL and mid back for moi.
F | Just greasing the groove for Murph. Made the hang power cleans high-hang cleans, because, you know, I like to feel fast…
Su | Clean pulls felt really good; heavier than I typically go, too. Snatch balance were a little slow. Noticed my grip was pretty narrow, so I widened that out, which helped, but still dropped weight to make them speedy. Realized on the presses that maybe they were slow because the right shoulder was acting up. Stopped at 3 rounds on that movement because my trap kept trying to do the work, not the lat.