Garden Gifts

There are days that walk through me
and I cannot hold them.
So I fall in love with the man in the moon.
He makes the tide uncover me. Then takes off
his glasses and explains, ‘I’ve brought you
this gift: the starkness of my hands and
the crater of my mouth.’

-Katherine Larson, The Gardens in Tunisia”

arsenault for you


12 Feb | M
Work | FTA
A. 4x:
Cossacks x 10 ea
SL HB hold x :40 ea
Reverse fly x 10 (10#)
B. FS 5 x 3 [3:00] (135, 2@145, 150, 145#)
C. 1-1/4 BS 3 x 4 [1:30] (105#)
D1. Snatch-grip RDL 3 x 10 [!:00] (95, 105, 105#)
D2. BTN PP x 5 [1:00] (65, 75, 85#)

14 Feb | W
Warm-up | 3x
Row x 1:00
KBS x 10 @45#
ATYs x 5 ea

Work |
A1. Seated SA DB press 5 x 8 ea [1:00] (25#)
A2. Pendlay row x 10 [1:30] (80#)
B. Neutral-grip DB bench 4 x 8 [1:30] (25#)
C. PU machine 3 x 10 [1:00] (60#)
D. Pallofs 3 x 15 ea [:30 btwn sides] (20#)

17 Feb | Sa
Mobility | 3x
Cossacks x 8 ea
Wall slides x 10
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 8

Work |
A. 4x:
Row x 300m (1:16, 1:17, 1:16, !:15)
Dip hold x :30
COB hold x :25 (failed on the last round at 10s, jumped back up for 10… and then 5)
B. 4x:
Sled walk (135#)
McGills x :45 ea
DB bis x 15 ea (17.5#)
C. Stairs x 20:00

Stretch + handstands | 15:00

18 Feb | Su
Mobility | 3x
Shoulder CARs x 3 ea
Prone y raise x 10
Hip CARs x 3 ea
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
KBS x 10 @45#

Work |
A. Sumo DLs 7 x 2 – build [3:00] (185, 195, 205, 2@215, 2@225#)
B. Front-rack fwd lunge on a plate 3 x 10 ea [2:00] (35/40#)
C. 5x:
DUs x 30
Sit-ups x 10
Jump lunge x 10

19 Feb | M
Warm-up |2x
Mob things
Thoracic rotations x 8 ea
Pistols x 3 ea

Work |
A. Bike x 20:00
B. Row x 10:00 (2175m)
C. 4x:
HSW x 10m
Step-ups x 5 ea
Side bridge x :30 ea
D. Bike x 20:00
E. Row x 10:00 (2157m)


M | Held the HBs for the full forty. Boom. Lots of shaking and very uncomfy. I anticipate feeling those tomorrow. And the day after. Squats felt good; definitely feeling yesterday’s during today’s.

W | Right shoulder limiter on the presses and bench. Pull-ups were a challenge, aaand mildly frustrating due to grip.

Sa | Felt sore and slow. But much better after.

Is being called a cunt supposed to be offensive? Huh. Sounds powerful to me…
pussypetals.jpgS
uddenly I feel like I should watch American Beauty.

Su | According to this blog it’s been… before this blog that I’ve done sumo-style as a lift (not part of a met-con). I really liked them; really felt the movement in my legs and booty rather than my lats/back. Cool. My 1RM for standard DL is 225… and the last two sets sumo at that weight felt strong, and left much in the tank. Cool. Did I say that already? All excited after the DLs… and then got slapped in the face by the front-rack. Ooh those are mean. 😉

M | Really sore booty. The movement felt good. Zen rowing.

 

 

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