Glistening Bollocks

“I want to taste and glory in each day, and never be afraid to experience pain; and never shut myself up in a numb corner of nonfeeling, or stop questioning and criticizing life and take the easy way out. To learn and think: to think and live; to live and learn: this always with new insight, new understanding, and new love.” -Sylvia Plath

And to lighten things up a bit from the weight of the bell jar there, here’s a solid read on The Pursuit of Happiness.


09  Oct | Su
Mobility | 3x
Chin-over-bar holds x :20
Cossack lunge x 8 ea
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall ball x 10
BB pres x 5
Palms fwd BB row x 10
BB sit-ups x 10

Work | EMOM x 30:00, rotating:
Incline bench x 3 (75#) + DUs x 30
1-1/4 OHS x 3 (80#)
Assault bike x 1:00
-then-
4x:
DB row x 12 ea (25#)
Rest x 1:00
Banded T’s x 10 (Yella)
Rest x 1:00

Stretch | 15:00

08 Oct | Sa
Mobility | 3x
GA squats x 10
Wall rotation + press x 10
Single-leg elev hip bridge x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 30
Banded rows x 10

Work | O-lifting – Week 6
Muscle snatch 4 x 2 (65#)
Snatch balance 8 x 1 [build] (4 sets @ 70#)
3x:
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
-then-
ISO back squats 4 x 10s

07 Oct | F
Mobility | 3x
Single-leg adductor squat x 8 ea
Scap press x 10
Prone glute press x 10
Reverse curl-ups x 10

Work | x 30:00, rotating:
Carries x 100m (44#ers: see notes)
AD x 1:00
Sumo DL x 5 (155#)
HSW x 12′ (10′ UB max)
Row x 1:00

Stretch | 15:00

06 Oct | Th
Mobility | 3x
GA skwaat x 10
Elbow plank + reach thru x 10 ea
Prone y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
KBS x 10
Single-arm press x 7 ea

Work [Favorite] | 4x:
Box squats x 5 (115#)
Hip thrusts x 10 (115#)
GH raise x 10 (15#)
Rest x 2:00
-then-
TGUs x 15:00 (44,53#)

Stretch | 15:00


Booty blast Thursday (!) made for a Recovery Friday. The lighter sumos helped alleviate some of the soreness in the region where the ‘strangs meet the glutes. The carries were uncomfortable as designed; switched from front rack to OH + suitcase after three rounds – kept losing my shoulder position. After two rounds of the OH/suitcase combo went to farmer’s style, because I was doing the neck strain thing. Perhaps it would have been better to just use lighter KBs from the start and maintain the front rack carries…?

Saturdays Oly: Tight mid-back. Man, snatches felt so awesome last week! Couldn’t get the back to fire on the snatch balance; s-l-o-w, bent elbows. Stopped after 4 attempts when it was clear it wasn’t gonna happen. Rolled through the remainder of the workout keeping it on the lighter side. Felt those ISO holds the rest of the day #CNSdonezo

Came in on Sunday with the intention to just foam roll. Decided to EMOM, too. 

a-spokesperson-for-albertas-ministry-of-transportation-said1
Post-EMOM Sunday feels. And a true story
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