Protective Padding

“As a matter of self-preservation, a man needs good friends or ardent enemies, for the former instruct him and the latter take him to task. – Diogenes

Friday Vibes
Fuck yeah! Big wheels were the best! Until you split the wheels.

How heavy is your armor?


16 June | Th
Mobility | 3x
Elbow plank + reach thru x 8 ea
Single-arm banded rows x 10 ea
Prone glute press x 10
TVA drops x 15

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 30

Work | Back squat 10 x 2 @ 50% (4 @ 95,6 @105#)
Rest x 2:00 btwn
4 sets:
Vertical jump x 2
GHR x 10
-then-
Alternating Gladiator TGUs x 12:00 (worked up to 30# DB)

Auxiliary | 3x:
Reverse Row Sit-backs x 6
Pistoles x 5 ea – lower, pause, roll back, fwd, stand

Stretch | 10:00

15 June | W
Mobility | 3x
GA squats x 10
Prone Y Raise x 16
Chinese row x 10 (15# DBs)
Side plank + leg lift x :20 ea

Work | O-lifting
Snatch 10 x 3 @ 65-70% (3 @65, 7 @75#)
Front squat + chains 5 x 3 (145, 4 @155#)
4 sets:
Banded RDLs x 10 ea
Tricep push-downs x 25

Stretch | 15:00

13 June | M
Mobility | 3x
GA squats x 10
A-T-Y’s x 5 ea (5#ers)
SL Elev Hip bridge x 10 ea
SA DB row x 8 ea (35#)

Warm-up | 3x
Wall ball x 10
OH Walking Lunges x 10
Row x 1:00

Work | 6:00 class
Back squat 4 x 5 @32×1 (95,105,115,125#)
-then-
Partner 300 FY (202 with the Brit)

Stretch | 10:00


M | Start heavier, self. The AD is crazy; looks like you’re not doing a thing. Meanwhile, legs won’t go any faster/wanna vom at the end.

W | Snatch felt fucking awesome. Front squats, just awesome. Rolled through the band work.

HBR informed me that the “Prone Y Raise” is also known as “dick jerk algorithm research”. Learned something new today. Hats off to you, HBR.

Th | Getting more familiar with the gladiators. Was super excited to get the pistol candlestick things, no problem. Gonna feel dem flutes tomorrow.

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