All Things Rio 

“One day, someone is gonna try to take something from you, and you are going to have to choke that motherfucker out.” – Ralph Gracie

bootyclap
Booty Clap by Tony Easley.

Check out this awesome piece on Simone Biles.

BJJ, booty and Biles, all things that come to mind when one thinks of Rio de Janeiro, at least this week. I was fortunate enough to get to spend some time exploring that incredible city several years ago. Words – at least mine – can’t do it justice. From the moment you hit the ground you feel it; Rio has a heartbeat. And some beautiful architecture. (But seriously, you might need to choke a motherfucker out.)


07 Aug | Su
Mobility | 3x
Hip hikes x 15 ea
SA plank x :30 ea
Hanging leg raise x 16
Calf raises x 40 ea variety (just 1x)

Warm-up | 3x
KBS x 10
Push-ups x 10
Sit-ups x 10

Work | 4x:
Seated DB press x 10 (20#ers)
Rest x 1:00
Chin-over-bar x 5 @_30x3
Rest x 1:00
-then-
Single leg hip thrusts 3 x 15 (15#)
Rest x 1:00 btwn legs
4x:
Handstand walk x 15′
Row x 200m

Stretch | 20:00

06 Aug | Sa
Warm-up | 3x
Row x 1:00
Mobility things – ooh those R Kelly’s
DUs x 30

Work | O-lifting – Week 6
Snatch partner position drills 3 x 8 (pre-fatigue)
Halting snatch-grip DLs with 3s pause @ mid-thigh 3 x 4 (115,125#…)
Snatch balance (55,65#…)
Snatch 4 x 2 (85,85,95,90#)
3x:
Ring hammie curls x 10
Med ball lifts x 3 @10# (Reaching)

Stretch | 20:00

05 Aug | F
Mobility | 3x
Cossack Lunge x 8 ea
Super bird dawgs x 10 ea
Clammie holds x :30 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 20 cals
SA KB squat x 5 ea
GHR x 7
Palms-up BB row x 5

Work | 10x
Back squat x 5 @ 70% 1RM (125#)
Rest x 1:00
Banded row x 10
Rest x 1:00
-then-
Death march x 20 steps (30# DBs)
Rest x 1:30 btwn sets
-then-
AMRAP DUs in 3:00 (167)

Stretch | 20:00

04 Aug | Th
Mobility | 3x
Plank + reach thru x 8 ea
Prone y raise x 10
Side plank + LL x :25 ea
TVA drops x 15

Warm-up | 3x
Wall ball x 7
DUs x 30
Band press things x 10 ea
BB row x 10

Work | O-lifting – Week 6
Position drills (Hang-MH)+(H-BTK)+(BTK-Shin) 3 x 2 ea (125#)
2-postion clean (Ground – Hang) x 4 (115,120#…)
BTN press 3 x 3 (65,65,70,65#)
BTN push press 3 x 2 (85,90,95#)
Plate Drag x 20 (25# skittle)

Stretch | 20:00


Th | Tried these in the warm-up:

I mean, worth the watch just for the soundtrack, amiright? Cleans felt good. Felt lots of tension in the BTN presses.

F | Back squats have really grown on me. They used to be my least favorite barbell movement. Not the case anymore. Was shooting for 200 on the DUs, but tripped myself up a few times. Getting that CNS to fire up after all that BS… tricky.

Sa | The pre-fatigue work did the job quickly, as I was feeling the previous evening’s work for sure. I think I need to do more snatch reps at 90%. I have confidence with 90#, but I mind fuck myself at a hundy. So, how to get over that mental hurdle…

mindset matters.gif

Su | Super sore in the mid-back, flutes and hammies. Rolled through the workout to grease the wheels.

saving the guns
And here’s a pic of Amanda and her amazing tank. Apparently she reserves the gun show exclusively for the dog park.
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