A Breather

“A desk is a dangerous place from which to view  the world.” -John le Carre

from the tent

Back to the office tomorrow. I’m so excited.

Rest day this week involved some swimming. I learn some things about my breathing when I get in a pool. This article was pretty informative for me; I’ve always pictured my diaphragm working in the opposite direction, contracted on the inhale. Hmm… So it’s like a plunger. Learned something new today.

Thought this BBS vid on box breathing was worth the time, too. I mean, the SEALs do it. What is it that Coach Sommer says? “If the best in the world are doing it to get stronger, why the fuck aren’t you?” Don’t quote me on that.

10 July | Su
Roll + Mobility | 3x
Wall press x 10
Glute press x 10
Single-arm plank x :30 ea
SL Elevated hip bridge x 12 ea

Recovery | Collecting some vitamin D in the cement pond

09 July | Sa
Warm-up | 3x
Row x 200m
DUs x 30

Work | O-lifting Week 1
A. Clean pulls 3 x 3 (165#)
B1. 2-Position clean – floor, high-hang – 3 x 3 (115,115,105#)
B2. Rack jerk 3 x 3 (95,95,105#)
Cross chop 3 x 8 ea (15#)
Tricep pull downs x 100

Handstands + Stretch | 30:00

08 July | F
Warm-up | 3x
Run around the ‘nasium x 2
Slam balls x 5 (30#)
OH walking lunges x 10

Work | Recess
Barbell Complex:
Hang power clean
Push press/jerk/split jerk
Good mornings
Back squat
x 8-7-6-5-4-3-2-1 (75,80,85…110#)

Stretch | 15:00

07 July | Th
Mobility | 3x
GA squat x 10
Scap press x 10
Side plank + LL x :20 ea
TVA leg drops x 15

Warm-up | 3x
Row x 1:00
Wall ball x 7
DUs x 20
BB rows x 10

Work | O-lifting – Week1
Heaving snatch balance 3 x 3 (70,75,75#)
1-1/4 OHS 3 x 3 (75,80,85#)
Segmented snatch 3 x 3 (75#)
3 sets:
Reverse curl-ups x 10
Side bend x 10 (25#)

Auxiliary | 3x
Rev row sit-backs x 6
Pistol sticks x 5 ea (2 sets)
Ring leg curls x 6

Stretch | 10:00

Thursday it just felt so great to mobilize and move! I dug into the difference between drop snatch, snatch balance, and the heaving snatch balance after the workout. So, the heaving snatch balance should be heavier. Got it. I didn’t feel like I moved particularly well, having to correct my quads from doing all the work on the OHS, and catching my right heel coming up on the segmented snatch, so I kept the lbs light and just focused on movement. Adding leg curls to the auxiliary work was not the best idea, in hindsight.

The determining factor of Friday’s workout was definitely the good morning. Once I got up around a hundy I struggled to maintain good position with my low back wanting to round.

Didn’t govern myself very well on Friday. I felt pretty fried Saturday morning and it showed.

Took some time for some self care last week. Check out this excellent demo on how to remove calluses! Razor blades are for noobs.




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