Loaded

“I know you think you understand what you though I said but I’m not sure you realize that what you heard is not what I meant.” -Alan Greenspan

pew pew

My Life had stood – a Loaded Gun –
In Corners – till a Day
The Owner passed – identified –
And carried Me away –

And now We roam in Sovreign Woods –
And now We hunt the Doe –
And every time I speak for Him
The Mountains straight reply –

And do I smile, such cordial light
Opon the Valley glow –
It is as a Vesuvian face
Had let it’s pleasure through –

And when at Night – Our good Day done –
I guard My Master’s Head –
’Tis better than the Eider Duck’s
Deep Pillow – to have shared –

To foe of His – I’m deadly foe –
None stir the second time –
On whom I lay a Yellow Eye –
Or an emphatic Thumb –

Though I than He – may longer live
He longer must – than I –
For I have but the power to kill,
Without – the power to die –

My Life had stood – a Loaded Gun, Emily Dickinson


21 Nov | Tu
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10

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

Work | [FTA]
A. 4x:
Box sqwaats x 5 (125, 125, 130, 130, 130#)
SL DB hip bridge x 10 ea (22.5#)
GHR x 10 [2:00] (10#)
B. TGUs x 18:00 (worked up to 60#)

24 Nov | F
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 8 ea
Hip CARs  x 2 ea

Warm-up |3x
Bike x 1:30
Wall balls x 7
DUs x 20

Work | [Archive Buffet]
A. 4x:
Front squat x 5 (115, 4@125#)
RNT x 10 ea
GHD x 10 [2:00] (10#)
B. EMOM x 10:00
KBS x 10 (50#)
C1. DB bi’s 3 x 20 ea [1:00] (15#)
C2. Tricep push-downs x 12 [1:00] (20#)
D. Cable pallofs 3 x 12 ea [1:00] (15, 20, 20#)

25 Nov | Sa
Mobility | 3x
Hip hikes x 15 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Work | [Archive Buffet]
A. Bike x 20:00
5x:
Sled x 30m (90#)
Suitcase carry x 30m ea (50#)
HS hold x :30
Lateral step-ups x 5 ea
C. Stepmill x 20:00

27 Nov | M
Mobility | 3x
Shoulder CARs x 3 ea
GA squats x 10
Prone y raise x 10
Cossacks x 8 ea

Work | [FTA]
A. 4x [BB only]:
Row x 10
Press x 10
OHS x 10 Kang squats x 10
Good mornings x 10 [1:00]
B. SL hip bridge holds 4 x :30 ea [:30 btwn legs]
C. Pin FS 5 x 2 [3:00] (125, 4@130#)
D. SA DB push press 3 x 8 ea [1:00] (35, 30, 30#)
E. Close grip high cable rows 3 x 15 [1:00] (55, 60, 60#)


Tu | I ❤ sqwaats. And TGUs. And… good convos, good vibes, good days.

F | Use more el bees on the biceps, self.

Sa | Four star handstand day. I really enjoy that cardio sled sammich action.

Su | Got my ass in nature. I would like to redesign the Tonto Natural Bridge Parking area. Such a beautiful area; such a whiff on the human intervention.

M | Gym was busy. Felt good to move. Subbed kang squats for good mornings and OHS in part A as my right shoulder has been not feeling awesome this week. I think it’s a sleep injury #positionmatters

Lat pull-down machines in use, again, therefore I did standard cable rows.

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