In Flight

“I am becoming more silent these days. I’m speaking less and less. But my eyes, god damn, my eyes see everything.” -A. Non

meditated_AF

Returning from some time off, I haven’t spent much time with the screen machines (likely the source of so much dumb shit). I did, however, use my flight times to catch up on some podcasts (anyone else, get the voms when they read on the plane?) and explored some new ones. Not much else to share with you at the moment, so here’s my playlist, in order of enjoyment:

What are you guys listening to these days? Let me know! Unless it involves vegans or the orange man occupying the White House. (Hey, it doesn’t read “ALL the dumb shit”.) Don’t kill my vibes, bruhs and bishes.


03 July | M
Mobility | 3x
GA squat x 10
Bird dogs x 10 ea
Scap press x 10
Wall-pressing dead bugs x 10 ea

Warm-up | 2x
Row x 1:00
KBS things
TGU x 3 ea

Work | [Repeat-ish]
A. Back squat x heavy single (135, 145, 155, 165, 175, 185#)
B. EMOM x 10:00
1-1/4 BS x 3 @ 50% (90#)
Incline treadmill x 10:00
Row x 10:00

Stretch | 15:00

04 July | Tu
Mobility | 3x
Glute press x 10
Prone Y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
Banded RDLs x 7 ea
Wall walk x 1

Work | [Repeat-ish]
A. EMOM x 20:00, rotating:
Deadlift x 3 (185#)
BTN push press x 3 (5@85, 90, 4@95#)
B. EMOM x 10:00, rotating:
Pendlay row x 10 (65#)
Wall run x 10 ea

Stretch | 15:00

05 July | W
Dropped my ass into some nature

06 July | Th
Mobility | 3x
GA squat x 10
Elbow plank + fwd tap x 10 ea
Reaching dead buuuhhgs x 10 ea

Work | [Repeat Buffet]
A. TGUs 3 x 3 ea (35, 44, 53#)
B. Reverse Zercher lunge 3 x 8 ea (75#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#)
C2. DB row x 8 @2113 (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jumping lunges x 10
FLR x :30

Stretch | 20:00

08 July | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | Row x 10:00
E’ry 2:00 perform PU BB row x 8 + DUs x 30

Work | Return to the Mountain [Repeat]
A1. Seated SA DB press 4 x 10 (22.5, 3@25#) [1:00]
A2. COB x 5 @ 30×3 [1:00]
B. RFESS 3 x 10 ea (20# DBs) [1:00 btwn legs]
C. 4x:
HSW x 15’ Slam ball x 10 @20#
Row x 150m
Rest x 1:00

Stretch | 20:00

09 July | Su
Mobility | 3x
Cossack lunge x 8 ea
Slow AF scap presses x 10
Popes x 15 ea

Work | [Repeat]
A1. DUs 3 x 30
A2. SA KB carry x 20m ea (SC/45, OH/40, SC?45#) [:15]
A3. DB RDLs x 8 (35#ers) [:15]
A4. SA DB snatch x 8 ea (35#) {:30]
B. Seated hammies 3 x 12 (75, 80, 80#) [1:00]
C. Bike x 40:00 20:00


Didn’t take any notes, or vids on vacay. Got some movement in and enjoyed taking in the change of scenery and getting (and staying) outdoors. Returned to Globo Mountain (the desert edition) REALLY freaking sore in the nates. (That means buttocks. Shit you learn playing Scrabble. No, Mom, bukkake is not a mushroom…) Rolled through some repeat sessions; am feeling good.

Had a brunch date to get to and ran outta clock on Sunday. Did have time for a selfie though:

cake me
Steps for vacation hangover recovery:
Step 1. Take advantage of the globo lighting to catch up on some gym selfies while wrapping up your sesh on the bici
Step 2. Follow sidewalk instructions

Don’t worry. I only go cross-eyed when I selfie. 

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