The Basic Six

“If you’re already laying down, the wave doesn’t even have to crash.” -Greg Walsh

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The Six C*%! Needs of Well-Being


26 Sep | M
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Single arm KBS x 5 ea
Push-ups x 7

Work | EMOM x 30:00, rotating:
Bench x 3 @ 80# + DUs x 40
1-1/4 Back squats x 3 @ 85#
AD x 1:00

Stretch whilst enjoying the rain + company | 20:00

24 Sep | Sa
Warm-up | AD + DUs + mobility moves

Work | O-lifting
Snatch 10 x 1 [across] (85#)
Clean 10 x 1 [across] (130#)
Jerk 10 x 1 [across] (105#)

Stretch | 20:00


Still some soreness in the lats on Saturday, and still working on getting to the gymnasium early enough to be warmed–up and ready to lift when class starts. Some tightness in the hip at the bottom of the snatch so those stayed lighter. Focused on speed and widening my stance in the catch. The cleans felt really solid. The jerks were light with the sore lats; like I couldn’t get those guys to fire as fast as I wanted. Really want to push my comfort level on that overhead stuff. Once the body is feeling ready for 100%+ effort again.

Monday’s workout made me wanna vom. Felt good. 

When you’ve been working on your gains and someone “compliments” you on disappearing…

waitwhut
Dem glasses do
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