Earmuffs

 “People will listen to you only when they know you’re dying, otherwise they’re just waiting for their turn to talk.” – Chuck Palahniuk

funny-museum-snapchats-39-577ce2c9ede22__605
snapchat + statues – caps

Check out The Rule of Three for more rewarding conversations.


11 Aug | Th
Work | Class workout (15:02)
30x:
Sit-ups
DUs
Wall balls (16#)
-Rest x 1:00-
20x:
Row (cals)
Tire hits
-Rest x 1:00-
10x
Thrusters @65#
Box jumps
TGUs (44#)

Stretch | 20:00

10 Aug | W
Mobility | 3x:
Wall rotation + press x 10
GA squats x 10
Prone glute press x 12
Wall-pressing TVA leg drops x 12

Warm-up | 3x:
Row x 150m
DUs x 30

Work | O-lifting – Week 7
Push press + jerk x 5 (95, 105, 110, 115, 120#)
Jerk balance 3 x 3 (65#)
Clean deadlift + chainz 3 x 3 (205, 215, 215#)
Clean + jerk 5 x 1 across (125#)

Stretch | 10:00

08 Aug | M
Mobility | 3x
Scap press x 10
Glute press x 12
Side plank + LL x :25 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Palms-up BB row x 10
Row x 200m

Work | Front squat 5×1 (123, 135, 145, 155, 160#)
– then –
EMOM x10:00
1-1/4 front squat x3 @50% of “A” (80#)
– then –
EMOM x10:00
KB swing x10 @53#

Stretch | 20:00


Monday there was exceptional soreness in the triceps and mid-back/scap area from Sunday’s chin-over-bar bidness. Front squats felt good. Trying to nudge the datum. All sets with the 53#er on the second EMOM.  Working on being more mindful of when I’m calling it in with reps and weights I know I can comfortably do, whilst also listening to my body. 

Oh-lifting went well; working through those mental road blocks. First time doing that type of jerk balance. I nailed, eh, every other one. Noob. Though the next-day demo for Kaytay already felt faster and less awkward. Wanted to get all those C+J’s at 125# and did.

Jumped in on the class workout to finish out the week in the gymnasium. Shoulders, mid- and low-back pretty spent from the jerk werk. Excited to get outdoors for the weekend.

snow day goals.gif
August in PHX got me craving a snow day. Or just some tall socks and earmuffs

 

 

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