Harm Joy

“It’s not an adventure until something goes wrong.” -Yvon Chouinard

thanks mom
Thanks, Mom

The Germans have a word for what you just did there; shaden freude, laughing at someone else’s pain. If you wanna do it some more click here.


03 June | F
Pillars | 3x
Scorpion x 5 ea
GA squat x 8
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 3x
DUs x :30
Wall press x 10
KBS x 10

Work | Happy Hour Class
10x, building:
Clean pull – Power clean – Hang clean (3 @ 95#, 3 @105#, 2 @ 115#)
Rest x 1:00 btwn sets
-then-
10x, building:
Power snatch x 1 (2 @ 75#, 8 @85#)
Rest x 1:00 btwn sets

Auxilliary | 3 sets:
Rev row sit backs x 6
Front scale x 2 + Pistol x 3
Back scale x 3

Stretch | 20:00

01 June | W
Mobility | 3x
SL Adductor squaaat x 8 ea
Wall rotation + press x 10
L-bow plank + fwd tap x 6 ea
TVA leg drops x 14

Warm-up | AD + Ropin’

Work | O-lifting
C + J 10 x 3 @ 65-70% (5 @95#, 5 @105#)
Tall cleans 3 x 3 (75,80,85#)
3 sets:
Windmills x 8 (15# plate)
Back extensions x 10

31 May | Tu
Warm-up | 3x
Run x 100m
BB stuff

Work | 6:00 Class, “The Finishers” MAP Sesh
10:00 @ 75%: (9 +5)
High-hang power clean x 5 @75#
Run x 100m
-Rest x 4:00-
10:00 @ 75%
AD
-Rest x 4:00-
10:00 @ 75% (6 +14)
KBS x 5 (44#)
Ring rows x 5
Push press x 5 @65#
Row x 100m

Stretch + Shootin’ the shit | 30:00


Tu | Feeling fucking good.

W | That was some volume on the CJs. Tight right tricep. I don’t recall doing tall cleans before; fuuun.  Fatigued the flutes on the back extensions pretty good.

F | Lots of barbell this week. Dropped the last two sets on the first section because I had some sharp pains in my shoulder. Didn’t bug on the snatches.

Phone rant: How about you worry less about getting a cool video of yourself and focus on what coach is saying and what the fuck you are doing.  

Cmeer Mike G.gif
Screen problems: solved

 

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