“Here is the truth about self-discovery: it is never without cost.” -Angela Flournoy

Discovery meets Wildlife Wednesdays

Some revelations whilst shining a light on the shadows: totally cool with being an UGH, and some gifts come in ugly wrap.

18 Feb | Sa
Warm-up | 3x
PVC moves
DUs x 20
Slam balls x 7
Scap press x 10

Work | O-lifting – Week 6
A. Snatch high-pulls 2 x 5@100% (110#)
B. Segmented snatch [1″ – BTK – MT] 8 x 1 (75, 80, 4@85, 90, 95#)
C. High-hang snatch + OHS x 5 @80% (85#)

Stretch | yeeeees x 20:00

20 Feb | M
Mobility | 3x
Wall slides x 10
GA squats x 10
Sl elev hip bridge x 10 ea
Side clammie hold x :25 ea

Warm-up | 3x
Wall ball x 7
KB swing – snatch – goblet – SA swing – RDL x 5 ea
DUs x 30

Work | [From the archives]
A. Front squat 5 x 1 (145, 155, 160, 165, 170#)
Rest x 2:00 btwn
B. EMOM x 10:00 @ 50% of A:
1-1/4 front squat x 3 (85#)
C. TGUs x 15:00 (40# BB, Up on ea @ 70# KB)

So much stretching | … gon happen Tu-morrow

21 Feb | Tu
Mobility | 3x
Hip hikes x 15 ea
Glute press x 10
COB hold x :20
TVA drops x 15

Warm-up |3x
AD x 15 cals
Wall walk x 2 UB
Single-arm banded rows x 10 ea

Work | 5x:
Row x 1:00
Front rack carry x 50 m (44# KBs)
Tire hits x 20
FLR x 1:00

Stretch | like a motherfucker

Sa | Coach cues midway through part B totally turned it around for me; I was cheating on the sweep by bringing my hips forward rather than using lats and mid-back to pull. The before and after was awesome. Noted for next time.

M | Not super excited to train, but the body felt good and the head needed it most; a job for TGUs fo’ sho’ yo.

Tu | I really like the response from the workouts that start with a heavy single barbell movement and move into an EMOM of a related movement at light weight. I’ve noticed no matter my headspace, it’s gets me to refocus my distracted mind. Tuesday’s workout was a nice way to alleviate some of the soreness in the booty and the legs from the many front squats. The front racks carries and “rest” are typically most challenging. The aftermath, according to poke-a-muscle, was that my lower traps (and mid-back) did lots of work today.

I got to wondering why we classify meat according to color. It turns out even my (m)eats are slow-twitch.


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