Commas

“Sometimes all we need is a three-breath moment of clarity,
to remember who we are,
why we’re there,
and what comes next.”
Greg Walsh

the-best-thing-on-the-internet
The best thing on the internet. Period.

Continuity, cohesion, and complacency


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27 Feb | M
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea (20#)
Rest x 1:00
COB x 5 @ 30×3 (Failed on 4 set 4, 3 set 5)
Rest x 1:00
-then-
RFESS 3 x 10 ea (25, 30, 30#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (last set :20 static hold)
Row x 150m (:33, :32, :33, :34)
Rest x 1:00

28 Feb | Tu
Mobility | 3x
Wall slides x 10
Single-leg adductor squat x 10 ea
Reaching dead bugs x :45

Warm-up | AD x 10:00

Ee’ry 3:00 do KB things x 5 ea + DUs x 20
Work | [Favorite – “The Babe”]
4x:
Box squats x 5 (115#)
Hip thrusts x 10 (125, 135, 135, 135#)
GH raise x 10
Rest x 2:00
-then-
EMOM x 10:00
KBS x 10 (53#)

01 Mar | W
Warm-up | PVC and DUs

Work | O-lifting – “The Closed”
Muscle snatch [build] 4 x 2 (55, 65, 75, 85#)
Snatch balance + OHS [light + fast] x 3 sets (75, 85, 85#)
Snatch 10 x 2 [across] (85 & 95#)
Pistol and handstand progressions (ran out of clock) 


M | What aerobic capacity? The HS to row sprints were fun times.

Tu | Up the lbs on the box squats next time. Didn’t push today because tomorrow is Oly. 

W | Woke up with my meat wings (some people call those lats) sore to the max. Morning Afternoon All day DOMS from Monday’s pressing and tempo holds got me like: 

arms-wig-beater
Oh hey! It’s J! But silent #yourwelcome

Probably should have taken a rest day as it’s been something like 10 days in a row on the workouts. Yes, I do know better. But, I was eager to give the lifted kicks a try, and absolutely needed some MFR on the lats. Hit a wall pretty quickly after the muscles snatches – it’s hard to lock out fast when it hurts like hell to straighten your arms. Thursday is a rest day.

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