(De)Populate Your Mountain

the organ friend
That friend who just can’t get enough of you

The evolution of relationships is fascinating. Check out this article by Tim Urban, “10 Types of Odd Friendships You’re Probably Part Of“. The Friendship Mountain, who do you need to push off?

Q1 ideal
Quadrant 1: Off the bed, not off the mountain

21 July | Th
Mobility | 3x
Wall press x 10
Scap press x 10
SL Elev hip bridge x 10 ea

Warm-it-up (but it’s already sweaty) | 3x
Row x 1:00
OH walking lunges x 10
DUs x 30
Lose ya shorts x 1

Work | O-Lifting Week 4
Snatch balance 5 x 2 (65, 70, 75, 75, 80#)
High-hang snatch 5 x 2 (75, 70, 70, 75, 75#)
Snatch 5 x 2 (75, 80, 85#…)
Planted hollow body holds x max (2:00, 1:02, 1:07)
Supermans x 10

19 July | Tu
Warm-up | 3x
AD x 15 cals
Goblet squat x 5
TGUs x 2 (35#)

Work [from the archives]  | 3x
Body row x 8
GHR x 10
Rest x 1:00
RDLs 4 x 4 @5050 (115, 125, 135, 135#)
Rest 2:00
EMOM x 10:00, rotating:
Death march x :30 (20#ers)
Handstand hold x max (:20. Still.)

Stretch | 20:00

18 July | M 
Mobility | 3x
Side plank + LL x :20 ea
Cobra x :30
SL elevated squat x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
BB step-ups x 10
BB row x 10
KBS x 10

Work [favorite] | 5x:
Front squat x 5 @ 70% 1RM (115#)
Back squats x 5
Rest x 2:00
Single leg hip thrust 4 x 12 (15#)
Rest x 1:00 btwn sides
Row x 10:00, every 2:00 slam balls x 10 (2170m, 20#)

M | Fuck. That was a lot of work. On every set of the squats I thought I wasn’t going to be able to complete it. But then I did. Good practice for me. The start of the row was mentally a little rough, my brain didn’t wanna do it. But by the halfway mark the rowing actually felt nice, once I recovered from slamming the balls. Moving forward I need to always pick up the 30# slam ball. 

 Tu | Much medius soreness. And quads and hamstrangs. After giving a little too much before O-lifting last week, I stuck with a little lighter lbs on the RDLs and on the death march.

 Th | Really intermittent sleep this week; needed a rest day Wednesday. The griddle wasn’t super hot on Thursday either, but the snatches felt good. But how is it that I can do a snatch balance at 80#, but when I got to the full snatches I was working to get 85#? Merely all those reps fatiguing my snatch muscles?

My stretch and sleep games were weak this week. Haaay, homophone.

sleep viking
Goals: sleep viking. But not at a desk

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