Field Notes

“Complaining is not a conversation.” -James Victore

suffah

The Fragile Generation >>> It’s crazy how much our successes comes down to our own belief that we will endure. That trust in ourselves, and in our relationships, is developed gradually, testing little by little – poco a poco – in a staggered rhythm of experiences. And isn’t it interesting how both our self-confidence, and often times our relationships are strengthened via the same thing: working through discomfort…

“I believe that people who trust themselves and trust each other are willing to have difficult conversations. You know, relationships are not easy, whether they are work relationships or personal relationships. We may upset each other; we may say something the other person takes the wrong way. I give everyone complete permission – starting with me – to come and tell me directly that I did something they didn’t like… say it in as raw of a way as you want – you don’t have to figure out how to say it, you don’t have to wait until you calm down. But if you are incapable of doing that, if you are only capable of passive aggressive behavior… consider this your last warning.  -Arianna Huffington on the new HR Dept


31 Oct | Tu
Mobility | 3x
COB hold x :20
SL elev hip bridge x 12 ea
Hollow rocks x :20

Warm-up | 2x
WB x 7
SA KB press x 5 ea
WW + taps x 10

Work | [fave]
A. 5x:
Front squat x 5 @ 75% (120#)
Back squat x 5
Rest x 2:00
B. FR Rev KB lunge 4 x 6 ea [1:00 btwn legs] (35/40#)
C. 3x:
Slam balls x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m

01 Nov | W
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Popes x 15 ea

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

Work | [Repeat]
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (45#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Stretch | 10:00

02 Nov | Th
Warm-up | 2x:
Row x 1:00
BU TGUs x 2 ea

Work |
A. 5x:
RNT rev lunge x 10 ea
DUs x 30
SA press x 5 ea (25, 4@ 30#)
B1. Incline DB bench 5 x 8 [1:00] (4@25, 30#)
B2. Pendlay row x 10 [2:00] (65, 3@ 70, 75#)
C1. SA DB bench 4 x 8 ea @22×1 [RI] (3@25, 30)
C2. SA cable row x 10 ea [2:00] (30#)

04 Nov | Sa
Mobility | 3x
Scap press x 10 @ 5s ea
Bird dogs x 12 ea
Hip hikes x 15 ea

Work | [New Fave]
A. Stepmill x 20:00
B. 5x:
Offset carry x 20m 30m ea (40 OH/35 FR)
Wall walk x 1
Side plank x :20 ea
Sled x 20m 30m (+135#)
C. Bike x 25:00
D. Row x 10:00

Stretch | 10:00

05 Nov | Su
Warm-up | 3x
Bike x 1:00
Slam balls x 7 @20#
DUs x 30

Work |
A. DL 7 x 2 [2:00] (175, 185, 195, 205, 200(v), 205(v), 210(v)#)
B. PC 10 x 2 [2:00] (3@125, 130, 130(v), 130(v), 125, 5 HPC @115#)
C. BS 4 x 5 @ +/-70% [3:00] (130#)
D. BTN PP 4 x 2 [1:30] (90, 95, 100, 105#)

Stretch | 10:00


Tu | Didn’t have tons of energy or excitement heading into The Tang. Told myself to just mobilize and move and see how I felt. Did that between every part… and got through them all. Okay then. I think my 75% is a little more than 120, but there’s only one way to find out 😉 Both part A and part C got me breathing pretty good, but in different ways.

W | The front rack carries are so much tougher on the right side than the left. Wicked sore front all dem sqwats on Monday. Stepmill makes me sweat a lot, even when I am not-mouth breathing.

Th | Workday summarized in five seconds:

Gym sesh summarized in four sentences:
Failed on the tempo bench on the 8th rep on the right side. Got thru all of ‘em on the left. Contraction on the left side on the SA row feels really weak in comparison to the right. How’d I get so sweaty?

Sa | Focused on staying checked in on the machines. If I had a globo there wouldn’t be any friggin screens! But I don’t, so there. Part B was hard. Honestly, it kicked my ass. The run on the sled is 30 so I just did that. I figure it’s cheating a little with the carpet so… 

Su | Well, the pulls from the ground weren’t stellar. The DL positioning felt better, worked to brace and get in the position at the start there. I gotta work those fails. The first successful rep on the fail vid felt really bad, but in the footage it didn’t looks so bad. Same with the cleans. I got pretty frustrated with myself – so frustrated that apparently I lost count and just fired off five sets of some hang power cleans to appease myself.

The back squats, however, felt AWESOME – the grip with the floor, the drive through the floor, e’rything. Ditto with the BTN work. The hundy plus five was a little spicy, but I should definitely start heavier earlier next go around.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s