Stillness + Stuckness

“Patience is also a form of action.” – Auguste Rodin

brit brit finger taps.gif
Brit Brit practicing her technique.

I’ve been picking up on lots of snippets about behavior patterns lately, recognizing them in oneself, and in your crew. This one from the Barbell Buddha has lots of good stuff in it. I really like the part about the craftsman’s mindset and the commentary on the banana hands.

13 July | W
Warm-up | Row + Mobility

Work | O-Lifting Week #2
Snatch shrug 3 x 3 (125,125,145#)
Muscle snatch 3 x 3 (55#)
1-1/4 OHS 3 x 3 (85,95,90#)
Elbow plank holds x 3 (2:05,1:15, 1:23)

12 July | Tu
Mobility | 3x
GA squats x 10
Prone Y raise x 8
Side plank + leg lift x :20 ea
Reaching dead-bugs x 1:00

Warm-up | 2x
TGU x 2 ea
DUs x 30

Work | 10x
Back squat x 5 @ 70% 1RM (125#)
Rest x 1:00
Banded row x 10
Rest x 1:00
KB front rack walking lunges 4 x 10 steps (2 with 35#s, 2 with 44#s)
Rest x 1:30 btwn sets
AMRAP DUs in 3:00 (160)

Stretch | 10:00

11 July | M
Mobility | 3x
Monster walk x 12 ea
Elbow plank + fwd tap x 6 ea
Side plank clam x :30 ea
Cossack lunge x 8 ea

Warm-up | 3x
Row x 200m
Single arm banded rows x 12 ea
Standard RFESS split squats x 8 ea

Work | Back squat 5 x 1 (140,150,165,175,185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50 % (90#)
AD 30/30’s x 10:00 (106 cals – Ass. bike)

Stretch | 10:00

M | I really like the heavy singles + squat EMOM combo. So you fatigue a muscle group and then put that region under tension for some duration…

smarty pantsTu | Muscle soreness level high going into Tuesday’s session. In particular in the rear mid-thighs (Sometimes we call those hamstrings, Morgan. No, but really, up and to the center from the hamstrings.)

Performing 10 sets gave me lots of opportunity to reinforce the set-up ritual and breath. You know, so when I attempt heavy singles, I don’t mind fuck myself. The front-rack lunges were very challenging, ‘specially with the 44# kettlebells. That transition to the DUs was pretty funny – attempting to jump after all that.

W | O-lifting went fine.



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