Choice or Chains?

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed, and you haven’t been.” –Marcus Aurelius

Kids Getting Hurt might be my favorite thing on the internet right now. (Thanks, Matty Nice!) The (delayed) reactions caught on the record, also interesting; “Is this where I’m supposed to cry?” Nah, kiddos, let’s choose laughter.

On his latest podcast episode, Robb Wolf hit up Gretchen Rubin for a chat about The Four Tendencies. If you’re wondering what the fuck The Four Tendencies are, I don’t know what to tell you. I expected more outta you. That not helpful? Fine. I was just playin’ anyway.

The Four Tendencies is system that identifies different ways people react to expectations. My tendency is Rebel (though I lean a little to the Questioner). Rebel is the tendency of choice. No, not like the meat. That would be Prime.

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According to the framework, Rebels “resist all expectations, outer and inner alike. They act from a sense of choice, from freedom. They resist control, even self-control, and enjoy flouting rules and expectations. They sometimes frustrate others—and even themselves—because they resist any expectation, even one that’s self-imposed. Rebels resist habits, but they can embrace habit-like behaviors by tying their actions to their choices and their identity.”

I think that last line is particularly compelling for me, personally, as I can struggle with doing that to an extreme, chaining myself to one particular identity or another. As someone who is also resistant to change – not just expectation – that can be an issue. Listening to the podcast was a good reminder for me about the importance of owning that knowledge about myself, then taking a step back and looking at a things, people, a situation, and maybe a belief in a different light, from a different perspective.

“Most misunderstandings in the world could be avoided if people would simply take the time to ask, ‘What else could this mean?’” -Shannon L. Alder

So yeah, choice – it’s e’rywhere. What are you choosing at this moment? What are you chaining yourself to?

A: The sofa! It’s football season! (Or did we just go a little BDSM? Pick a safeword. I say “Trump” – if that doesn’t make your dick limp, I don’t know what will.)


Day 264/365 | W
Mobility | 3x
Wall slides x 10
GA squat x 10
Reaching dead bugs x 20

Warm-up | 3x
Row x 1:00
KBS x 5
KB snatch x 5 ea
KB RDL x 5 ea

Work |
A1. Deads 7 x 3 (4@ 185, 3@ 195#) [1:30]
A2. Half-kneeling DB press x 7 ea (25#) [1:30]
B1. Buenos dias 3 x 10 12 (75, 75, 65#) [1:30]
B2. Dbl DB row x 10 (25#) [1:30]
C1. [Cable] pallof press  3 x 12 (20, 25, 25#) [1:00]
C2. Bent-over reverse flies x 12 (10#) [1:00]

Home yoga | 25:00

21 Sept | Th
Mobility | 3x
Scap press x 10
SL elev hip bridges x 10 ea
Reverse curl-ups – slow as a motherfucker x 10

Warm-up | 3x
Wall walk x just one!
Slam ball x 5
Kang squats x 10

Work |
A1. SL RDL 4 x 10 ea (45# KB) [:30]
A2. FS x 8 [BB only] x 8 [:30]
B. Concentric front squats 5 x 3 (105, 115, 3@ 120#) [3:00]
C. (Prone) Hamstring curl machina (45, 50, 45, 45#) 4 x 12 [1:30]
D1. Hanging bent-knee raise Dip holds 3 x 8 :40 [1:00]
D2. SA DB snatch x 5 ea (35#) [1:00]

23 Sept | Sa
Saturday Hike Club
Geronimo – National – Mormon loop | 6.5 mi

24 Sept | Su
Mobility | 3x
Scap press x 10
Super bird dogs x 12 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Wall balls x 7
KBS x 7
Push-ups x 7

Work |
A. 4x:
Single-unders x 50
SA DB bench x 5 ea (30#)
Chinese row x 5 ea (30, 25, 25#)
B. Push press 7 x 2 (2@ 95, 2@100, 2@105, 110#) [2:00]
C1. SA DB snatch 4 x 3 ea (35#) [right into]
C2. Sled push x 20m (+135, 3@ +160#) [2:00]

Stretch | 15:00


W | Deadlifts felt good. It’s crazy how much more I am feeling the pushing through the floor. Felt them a ton in my lats. Then to move onto the kneeling press. Ooh. Had to be mindful of hip positioning with those. Toughest move of the workout were the good mornings. Was curious about my form, but forgot my phone to captcha some footage. The reverse flies are also a weak spot. Ten seem light, but I do a neck thing when I go up to 15#ers, so… Ten it is… For right now.

Th | Pre-training status: feelin’ the posterior chain, particularly the low back and hammies. I enjoyed the sequencing of this session, part A was like a second warm-up. Ish. Those KB RDLs got my QL speaking on the left side. I notice that happens when I do the kangs, too. Noted. I am really feelin’ (both senses) the concentric lifts. And my lifters. Subbed dip holds because there is a serious lack of places to hang from at the globo gyms. DB snatches sure get my heart rate hard.

Sa | It was a nice day for a hike.

Su | It was a nice day to push a sled. I don’t know how much the sled weighs, nor did any of the employees manning the joint. So those numbers posted are the plate weight.
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Back to Basis

“Walking is good, fighting is better, fucking is best.” -Tormund Giantsbane on staying warm

playing games
This week’s share took me for a turn. I was interested in hearing Ben Greenfield on the BBS podcast because of it’s title, “Blood, Biomarker, Genetic Testing… and Poop“. And it was very interesting… all the blood, poop, gut biome testing, light exposure on all sorts of body parts, sleeping with rocks, the use of psychedelics – all very fascinating. But the highlight for me was [Spoiler Alert] after nearly 42 minutes of talking about dialing it all in, fine tuning and testing, the conversation comes full circle and back to the basics: it starts with sleep, stress, skull sweat, and sex. (Okay, I added the last one, but it needed to be said.)

That third one – the novelty of learning – stayed with me. Man, it’s easy to get up caught up in the hamster wheel and to sideline the training of the gray matter. And to forget just how much fun it is – doin’ it.

How will you train your neural pathways this week? Me, I’m gonna start with Coffeebreak Portuguese, Revit, and some Dick & Jane – reading is fun!


13 Sept | W
Warm-up | 3x
Row x 1:00
Wall balls x 10
Reaching dead-bugs x 1:00

Work |
A. 5x: [easy pace – quality movement]
OHS x 6 [BB only] @4112
Singles DUs x 30 [1:00]
B. Pin front squats 5 x 3 (115, 120, 125, 125(3), 120#) [3:00]
C. BTN snatch-grip push press (105, 110, 115, 115#) 4 x 2 [1:30]
D. Seated SA cable rows 3 x 15 ea (30#) [1:00]

Finisher | A lil stretch, a lil handstand position work

14 Sept | Th
Work |
A. Row x 10:00
B. DUs x 5-10-15-20-25-30-35-40-45-50 [UB]
(5-10-15-20-25-30-25-35-40-43-44-45-49-50 in 15:33)
C. Prone hamstring curl machina 4 x 15 (60, 55(10), 50(10), 45#) [1:30]
D1. Cable tricep push-downs 4 x 15 (2@ 40, 2@ 30#) [1:00]
D2. DB curls x 10 ea (17.5#) [1:00]
E. Bike x 20:00

15 Sept | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Scap press x 10
TVAs x 15

Work |
A1. Seated SA press 5 x 8 ea (25, 27.5, 3@ 30#) [1:00]
A2. Pendlay row x 8 (2 @70, 3@ 75#) [2:00]
B. Concentric bench 5 x 5 (2@ 85, 3@ 90#) [3:00]
C. EMOM x 10:00: wall walks
D. Star side planks (knee) 3 x 10 leg lifts [:30 btwn sides]

Stretch | 15:00

16 Sept | Sa
Work |
A. Step mill x 20:00
B. 10x [build if it feels good]: RDL – HPC – Jerk – BS (2@ 95, 3@ 105, 5@ 115#)
C. 5x:
Sled push x 30m (90# of plates)
Offset carry x 30m (OH – 35#, SC – 40#)
Cossack lunges x 10 ea
D. Bike x 20:00

Home yoga for bendiness |15:00

17 Sept | Su
Mobility | 3x
Shoulder CARs x 4 ea
Bird dogs x 10 ea
Prone y raise x 10
Monster walks x 10 ea

Work |
A. 4x:
Row x 150m
FLR + taps x 14 ea
Side star plank (knee) x 5 LL ea
B. Alternating TGUs x 20:00

Sauna | 20:00


W | I really enjoyed this session at the Globo Mountain. Mixing things up a teeny bit, I cut out my usual mobility to start, got to and through the warm-up efficiently, and then on to the good stuff: the workout. According to my handy training blog (you are here) the last time I did OHS was the first of March. This session was certainly a first in front of mirrors… um, with the o’head squats. They felt good, especially by the last round. Switched the yumps to DUs because (A) knocking 30 out isn’t hard for me (Unless they’re in succession. See also: Thursday) and (B) I find them to be fun.

The pin squats were fun times. The globo squat racks are actually good for something! The second set at 125 got a little ugly – really fought to keep my chest from collapsing and to drive the knees out. Shedding a few lbs from the barbell improved my position and was still challenging.

Globo barbell slipperyAF on the push press. Held back a bit due to new environs for this movement.

The demo vid featuring the big sweaty man was very helpful with form on the SA rows. Thanks, coach! Felt them big time in my lats and delts – more so than when I was doing ’em my way.

Th | Ooh feeling dem SA cable rows in the delts. How is it that I run into door frames on such a frequent basis? So swole.

The row felt really nice. The half flight simulator caused much anger. All I could do was laugh at myself. Came to the conclusion that if I sped those fuckers up, I’d pike less and voila! Unbroken.

Where do I start with the hamstring machine…? Do I even have hamstrangs, bruh? I am excited to find them, build them, and ride them all the way to PR city. (No, these are not things that keep me up at night, but improvement in all the areas is nice.)

F | Man, this workout felt good. Found my groove (or stability at the bottom) on the concentric bench; they felt really right, especially the last two sets. Wall walks felt solidAF. The star planks made me sweat profusely. Definitely struggled to lock out without the assistance of the base knee on the ground, let alone to lift a leg. Caught myself doing concentration face. You know you’re working when there’s a little tongue… just the tip.

Been keeping up my home yoga in the morning. Just a quick 10:00 – I really enjoy it.

Sa | Needed a sled so used that as an excuse to check out the independent globo in my hood. I really liked it. Not as clean and shiny as Globo Mountain, but they had nice barbells, bumper plates and everything but a GHD. And a platform which I was hoping to test out…

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Maybe next time. Didn’t want to interrupt the stretch sesh 😎

My right hip was feeling a little sore – according to the internet in the tensor faciae latae (Mmm… sounds like a coffee bevvie). The TFL… I discovered this by performing some pistols between sets on part B, because pistols in lifters are the best things ever! Okay, back to bidness. The barbell was fun, especially the jerks. By the time I got to the sled rounds, however, dat overhead was fah-tea-goo-ah’d. First attempted 45 OH with a 50 in the suitcase. Nope. Dropped down each by 5# on each. Nope. Another five. Just right – still felt like work. Really felt the sled in my flutes.

Lastly, wasn’t feeling much in my hammies on the front end of my workout. About 2 hours after I showered though.. Ooh. So sore. But not up by my butt where I expected, but down closer to my knees.

Su | Super sore in the back, booty, and hammies. Rolled through. Worked up to 50# on the get-ups, and finishes with bottoms-up at 30# which might be a PR… Tested the steam room at Globo Mountain which was REALLY nice. Gonna do that again.

Oh man. Lots to say this week. Especially for someone who is gonna take a break from blogging…

Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

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99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

Gravity Facts

 

“You can’t start a fire, Worrying about your little world falling apart.” -The Boss

how is yous

Continuing down the multitudes of you, you, you path I seem to be meandering, some recent questions were fired up from Hidden Brain. This week’s episode was a little bland – I struggled to relate to the real life examples they gave – but there were still some meaty bites in there.

The first piece I’ve been chewing on is called Odyssey Planning. Essentially, it’s developing 3 completely different variations of your 5-year plan, and then using those articulated alternatives to take action in a new direction. Again, combating this idea that there is one path, one plan, one self. I like it.

The other spark was that of “gravity problems” – problems that we get stuck on that really aren’t problems at all:

“If it’s not actionable, it’s not a problem, it’s a circumstance. Once you accept your gravity problem as, in fact, not a problem but a circumstance – maybe a difficult one, maybe a heart-breaking one – but just a fact, you free yourself to go do something you can do.” -Dave Evans, Designing Your Life

What would the titles of your three Odyssey Plans be? Do you have any gravity facts weighing you down?

Facts of Life from Jo Polniaczek


29 Aug | Tu
Mobility | 3x
Wall slides x 10
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
TGUs x 2 ea @ 40, 45, 50#

Work |
A1. Seated SA press 5 x 8 ea (2 @27.5, 3 @25#)
A2. Cable row x 10 (70, 4 @60#) [1:00]
C1. Tricep (cable?) push-downs 4 x 15 (3 @40, 30#) [1:00]
C2. Hammer curls x 20 (10#) [1:00]
B. Concentric bench 5 x 5 (75, 3 @85, 90#) [3:00]
D. Easy bike x 15:00

31 Aug | Th
Mobility | 3x
GA squats x 10
Scap press x 10
Popes x 15 ea

Warm-up | 3x
KB things x 5 ea: goblet – swing – SA swing – snatch – RTW – RDL

Work |
A. Row x 20:00 (4505m)
B. Wall walks 4 x 3 [2:00]
C1. Farmers carry 5 x 20m (50# KBs)
C2. Wall-pressing dead bugs x 20
C3. Cossack lunges x 5 ea OHWL x 10

Stretch | 15:00

01 Sept | F
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 16
Monster walks x 10 ea

Work |
A. Bike x 20:00
B. TGUs x 16 (4 ea @40, 45, 50, 60#)
C1. Hip extensions 3 x 8
C2. Reverse DB fly x 12 (10, 2 @12.5#) [1:00]

Stretch-ish | 15:00

02 Sept | Sa
Work | Snatch Sesh @ DTP HQ
A. Snatch balance complex – 4 sets:
Pressing snatch balance x 2 (45, 55, 65, 65#)
Heaving snatch balance x 2 (65, 65, 75, 75#)
Snatch balance x 1 (80#)
B. Snatch high-pull 3 x 3 [across] (100#)
C. Segmented snatch 5 x 3 [build] (3 @75#, 2 @80#)

03 Sept | Su
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slides x 10
Side clammie hold x :20 ea

Warm-up | 3x
Banded RDLs x 8 ea
DUs x 30
DLs x 3

Work |
C. Deadlifts 5 x 3 build (185, 190, 195, 200, 195#) [2:00]
D. Reverse Zercher lunges 3 x 5 ea (85#) [1:00]
A. Shoulder CARs 3 x 5ea
B. Hip CARs 3 x 5 ea

Stretch Home yoga | 20:00

04 Sept | M
Warm-up | 3x
Row x 1:00
KBS x 10
SA KB snatch x 5 ea

Work |
A. Barbell complex x 5 sets: (BB only)
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 building [2:00]
C. Good mornings 3 x 10 [1:30]
B/C. 3x:
Suitcase carry x 30m ea (50#)
XO step-ups x 10 ea
Handstand stills x max
D. Knee extension machina 3 x 12 (70#) [1:00]

Handstand play + stretch | 15:ish


Tu | Feeling really good post hike. Sore in the calves hips a little bit. Rearranged the workout sequence because they need more racks at Globo Mountain. Hammer curls: burn like a MF in the bi’s and make for veiny arms. Failed on the very last rep of the bench press; was a solid 5s iso hold.

Th | The row time passed surprisingly quick; really focused on my form – not cheating the release. Wall walks are still fun; performed the last 2 unbroken in an effort to better my first “step”. Cossacks didn’t feel great on the right side; not painful, just still feeling some fatigue from The Hump, so I subbed overhead walking variety.

F | Is there an advantage to using an incline bench for reverse flies? I just do them bent over… Bike felt really great. As did the get-ups. A nice session to head into the weekend with.

Sa | Kept it light and speedy on the snatch sesh, as it’s been a while. Things felt good. The last half of C my flexors were trying to be glutes, and made the last set power snatches for that reason. I need a glute switch. Some delicious post-workout hammie quivers – washed down with a burger and strawberry malt with the crew at Joe’s Farm Grill (which was also delicious! And holy smokes – those trees! <3).

Su | The weight felt smooth until that last attempted rep at 200#, and then they all felt harder. Not moving that datum much, but feel great – all three H’s – so, I say, “so what”.  

M | As I worked through the barbell complex my low back didn’t loosen up at all; it was feeling really sore when I ran the roller across it in warm-up and I noticed how tight it was whilst on the AM dog walk sesh. It was an easy call to scrap B & C for some recovery work.