All the H’s

“A secret to happiness is letting every situation be what it is instead of what you think it should be, and then making the best of it.” -Anonymous

Between her boots and his hair, I’m thinking they’ve got the three nailed

Are all of us here familiar with the 3 H’s of training? All seven of us. Yes? Yes. Yes! I find myself doing a pretty regular check of that Venn diagram (because, oh man, I love those!) to see where I’m at with the other triad: head, heart, va-body.

A recent NPR segment had me mulling over that first circle: Happiness. Check out this piece on hygge, a sort of pursuit of daily happiness… but with some nuance. I feel like the Danes understand me. And not merely because I’m mid-way through a “Dicte” binge on the Netflix, where at least 80% of scenes include someone pouring a cup of coffee. No wonder they are a happy nation.

Apparently the hygge is spreading like, well, candlelit uterus, and no doubt America will manage to fuck it all up upon its arrival here. I am guessing the first hipsters landed in Denmark, too, and at the very least we’ve done them well. Just add tattoos.

If you’d like to learn more about all the H’s, click here.

14 Dec | W
Mobility | 3x
GA squats x 10
Scap press x 10
Hanging leg raise x 10

Warm-up | 3x
Banded rows x 10 ea
Wall balls x 10
DUs x 30

Work | O-Lifting – Week 7
Clean DL + Clean high-pull 5 x 1 (135,145,145,155,155#)
Clean x 1 + Jerk x 2 x 5 (115,125,125,130,130 (2nd jerk),130#)
Halting [2s @ BTK + mid-thigh] clean DL 5 x 1 (155,165,165,175,175#)

Full Stretch | 20:00

13 Dec | Tu
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 12
Bird dogs x 10 ea

Warm-up | 3x
Single-arm press x 8 ea
KBS x 10
Pistols x 1 ea

Work | 25:00, rotating:
Front-rack KB carry x 2L of the building (35#s)
AD x 1:00
Sumo DLs x 5 @ 155#
Row x 1:00
Handstand walks x max (3 attempts ea)

Stretch | 15:00

12 Dec | M
Mobility | 3x
Wall slides x 10
Single-leg adductor squats x 10 ea
Chin-over-bar hold x :20
Wall pressing dead bugs x :45

Warm-up | 3x
Wall balls x 10
OH WL x 16
DUs x 30

Work | “A”
Front squat 5 x 1 (145,150,155,160#, – )
Rest x 2:00 between
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% of “A” (80#)
AD sprints 5 x :20
Rest x 2:00

Stretching with Sergio | 20:00

M | Man! I just can’t seem to push past the BW mark on the front squats. They felt really good and I nearly hit that rep at one-siddy – fought for a solid five seconds – but not this time. AD sprints are crazy amazing. With all that rest it really allowed me to push for the :20. Ooh those vomit-y feels ❤

All the Katy/ie’s be savage

Tu | Much soreness in the glutes, hammies, and quads. Rolled through. The Sumo DLs felt light and nice; working out that soreness.

W | All the movements felt good. Knees caving inward on the dip when I got to the second jerk at the 130# mark.

Holiday swole in full effect #paleandsquishy


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