“The more voluntary suffering you build into your life, the less involuntary suffering will affect your life.” – Tim Ferriss

Happy Show by Stefan Sagmeister

The Fuel of Pain and The (Sex &) Sausage of Happiness.

07 Feb | Tu
Mobility | 3x
Single-leg elev adductor squat x 10 ea
Scap press x 10
Banded clammies x 10 ea
TVA wall drops x 15

Warm-up | 3x
AD x 1:00
Barbell row x 10
DUs x 30

Work |[Fave]
Back squat x 4 (2 @125, 3 @135, 5 @145#)
Rest x 1:00
Wall run x :30
Rest x 1:00
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (44#)
Rest x 1:00
5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

08 Feb | W
Warm-up | 3x
AD x 1:00
KBS x 10
Goblet squat x 5
Banded rows x 10
DUs x 20

Work | Oh-lifting – Week 4
Pause clean pulls [1″ – BTK – mid-thigh, across] (165#)
Rack jerk 6 x 1 [build] (115, 120, 125, 130, 135, 140#)
Yoke walk practice for Saturday

Stretch ‘n’ chat | 20:00

09 Feb | Th
Mobility | 3x
GA squat x 10
Elbow plank + reach thru x 10 ea
SL elev hip bridge x 10 ea

Warm-up | 3x
AD x 1:00
Single-arm banded rows x 10 ea
Wall balls x 7
Reaching DBs x :45

Work | EMOM x 30:00, rotating:
AD x 1:00
Pistols x 3 ea
Handstand walk x 10′ or :30
Banded hammies 5 x 7 ea (blue)

Stretch | 20:00

Tu | Always good to remember to start the squat with a sip, sip. The wall runs felt outstanding.

W | Sore ass booty… Wait. What? Yes. From all the BS, made the pause pulls rough. The jerks felt good. Worked from the blocks… I like it.

Th | Lots of folks in the 6:00 class meant not a lot of room, nor equipment, so mixed it up. Hit at least 10′ on every HSW: progress.

Second week of the time-restricted eating window. I set my goal to be a 14-hour fast window, but man, that’s hard to hit, working out in the evenings, and then eating after. I mean, the science says the benefits are there at 12 hours, but it’s too soon to tell. I feel really good, though am definitely ready for some eats by the time I hit the twelve.

Here’s a screen shot of the past week:


And on the fasting front, with all the sickness going (and sticking) around lately, check out the video abstract for this study. Interesting stuff…


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