Getting Owned

own yoself

Wait But Why – Chef or Cook? (Really long. Really good. Many notes. More questions.)


24 May | Th
Warm-up | 3x
Row x 1:00Scap Pus x 10
Reaching DBs x 1:00

Work |
A1. Pendlay row 5 x 10 [1:00] (2@75, 3@80#)
A2. Pin bench x 5 [1:30] (75, 2@80, 2@85#)
B1. SA OH 45 lunge 4 x 8 [1:00] (25 DB, 3@30# KB)
B2. Ring rows x 10 [1:00]
C. McGills 3 x :45 ea [:15 btwn]

25 May | F
Mobility | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Bird dawgs x 10 ea
Rev curl-ups x 10

Warm- up | x 1 ea
Alternation get-ups @ 35, 40, 45, 50#

Work |
A. Continuous pace x 10:00:
DB PP x 5 (25#ers)
Sit-ups x 5
Air squats x 5
TGU x 1 ea (55#)
B. 10x:
HPC x 3 with fast turn-over (3@95, 3@105, 4@115#)
DUs x 30 [1:00] (UB except set 4)
C1. BB bi’s x 12 (30#)
C2. Skull crushers x 12 (30#) [1:00]

PT moves | 3x
A. Bicep opener x 5,5,5,5 (5#)
B1. Pillar to plank x 10
B2. KB arm bar x 5 ea/ea (30#)

26 May | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
TVAs x 15

Warm-up things | 2x
Samurai squats x 3 ea @35#
Windmills x 6 ea @35#
Pistoles x 3 ea

Work |
A. Row x 12:00
B. 4x:
Side plank x :20 ea
HS hold + hip taps x 10 ea Walk walk + shoulder taps x 10 ea
KBS x 5 (55#)
C. Bike x 20:00

Stretch | 10:00

27 May | Su
Pre-warm-up | Two Bit Peak Trail +/- 3 miles
Warm-up | 3x
Wall balls x 10
Banded RDLs x 8 ea
SA KB snatch x 5 ea @35#

Work | Fave
A. BS 7 x 1 [3:00] (165, 6@170#)
B1. Sumo DL 5 x 5 [RI] (185#)
B2. Sled push x L [RI] (+135, 4@ +160#)
B3. SA BU KB carry x L ea side [1:30] (25#)
C. Wall-pressing DBs 4 x 20 [:15]
D. PT exercises

28 May | M
Mobility | 3x
GA sqwats x 10
Monster walks x 10 ea
Scap press x 10 – slow and deliberate AF

Pre-heat | 4 x 3 ea:
RDL
FS
BTN press
Kang squat

Heat |
A. Cleans 10 x 2 working sets [1:00] (5@115, 2@120, 3@125#)
B. BTN push jerks 5 x 2 [1:30] (95, 100, 105, 110, 115#)
C. FS 5 x 5 med lbs [2:00] (120, 4@125#)
D. 3x zercher squat x 5 + rev zercher lunge x 5 ea [2:00] (85/75, 2@75#)


Th | Shoulder bugged a little on the start of the bench presses; adjusted my position and that seemed to help. Made a discovery on the curl-ups: pressing through the heel really turned up the burn. Like when you flex your foot really hard on dead bugs. Surely those things are related somehow.

F | Talked myself through each section of my workout, from MFR to the PT moves, but made it. Felt good after.

Sa | Mid-back on the right side is bugging me just a little. Modified the hip taps to shoulder taps; hip taps keep my on one arm longer than the shoulder taps do, and I was a little unsure about the lock-out. Need not be skerred next time.

Su | Really liked this workout, despite the fact I didn’t perform very well. Squats were shit. Struggled despite the lighter weight. Dang, that grunt work on part B. All the abz were felt, though not necessarily seen, during part C. Gonna up the lbs on my PT moves next go around.

M | Cleans felt rusty. Took some vid to assess what I need to adjust… Didn’t see anything at the time. Got home, watched again, and realized it was the speeds, again. Okay. BTN push jerks were really fun. I can start heavier next time. I say that a lot, “next time”… Am I too conservative, I wonder? Noticing I am struggling out of the bottom on all the lifts. Dang that was feeling so hot a month-6 weeks ago… Hmm. About a 30# difference between what I SL zercher and what I double-leg zercher… That caught up with me on the first set. Shed some weight and that was better. But dang, weakness was the right leg.

Back to it work week goals: Not to feel like the dude in black by Friday…
owned.gif

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Dem Rules, Dat Bush

“Doing one thing is a way of not doing everything else.” -Kaveh Akbar

dem denny rules

Tell me, where the fuck did the weekend go? I’m not sure it’s that I have so many ideas, or just so much I wanna do. Either way, it’s time to get out the blade and trim that rose bush. And remind myself: I make the rules.


16 May | W
Warm-up | 3x
Row x 1:00
KBS x 5
SA snatch x 5 ea @35#
SL KB RDL x 5 ea @35#

Work |
A. 3x:
RNT Reverse lunge (out) x 5 ea
KBS x 10 (50#)
SA KB press x 3 ea (25, 30, 30#)
FS x 10
Rest x 1:00
B. FS 5 x 3 [1:00] (125, 135, 3@140#)
C. RDL 3 x 7 [1:00] (115, 125, 135#)

PT homework | 3x ea
A. Bicep Opener 5, 5, 5, 5 (5#)
B. Elbow to shoulder planks x 10
C. KB arm bar x 5 ea (35#)

17 May | Th
Work |
A. Row x 10:00 (2280m)
B. Bike x 10:00
C. 5x:
Cossacks x 10 ea
HS holds x :30
DB push press snatch x 3 ea (30, 4@35#)
D. Stairs x 12:00

Stretch | 10:00

19 May | Sa
Warm-up | 3x
Bike x 1:30
Wall baller x 10 @15#
Scap press x 10

Work |
A. EMOM x 20:00, alternating:
Power cleans x 3 (5@115, 5@120#)
DUs x 30 (all UB except #4; last set went until I hiccuped @ 55)
B. Wall walks x 10 for time (3:48)
C. Alternating TGUs x 10:00 15:00 (35, 40, 45, #@50, 55, BU: 25, 30#)

PT homework |
A. Bicep Opener 3 x 5, 5, 5, 5 (5#) [1:00]
B1. Elbow to shoulder planks 3 x 10
B2. KB arm bar x 5 ea (30#) [1:00]

20 May | Su
Warm-up | 3x
Banded RDLs x 8 ea
Banded rows x 8 ea
Slam balls x 8 @20#

Work |
A. 7 x BTN push press x 3 + OHS x 1 [2:00] (2@75, 2@85, 2@95, 105#)
B. Segmented clean pulls 6 x 3 [3:00] (3@155, 3@165#)
C. Zercher squat 4 x 5 [1:00] (105, 2@115, 120#)
D. Stairs x 10:00


M | Found out my shoulder woes are just a flared up delt. Whew. Doc Z’s Rx:

Tu | We’ll call this new benchmark workout “The Stand(ard)”:
Tuesday Benchmark NFTW | This was a nice quick workout. And it felt good. Amazed by how much better my shoulder feels already.

Th | Felt good during this one, too; That five rounds made me sweat. Did you mean SA DB PP? I did snatched because I have never been assigned SA DB PP before. And that seemed like a low rep scheme… Did I fuck that up?

Sa | Wanted to workout Friday but after work I was so freaking tired. Checked my app, and yep. 5 hours of sleep both Wed and Thursday nights. So, no workout for me. 8.5 hours of glorious sleep instead. This no doubt made Saturday’s workout more of a win. Was pleased with how smooth DUs felt – been a couple weeks since they’ve felt that way [verify]. Noticed on my WW vids that I need to get my hands under my shoulders more. TGUs felt so good. Really, really please with how my shoulder is feeling. That delt is definitely simmering down.

Su | Did some barbell things. They felt good.

Goals this week: Get my brain off junk food

Reciprocate

the_push
Name your favorite flick that you’ve only seen on VHS… go!


07 May | M
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Hollow body hold x :20

Work | [FTA]
A. 4x:
Row x 1:00
Jump lunge x 10
Push-ups x 5
B. FS 7 x 3 [3:00] (125, 2@135, 4@140#)
C1. DB FC lunge onto a 45 3 x 8 [RI] (20, 20, 25#ers)
C2. SL RDL x 5 ea [1:00] (45, 45 50#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

10 May | Th
Warm-up | 3x
Cossacks x 8 ea
Scap press x 8
KB goblet – swing – snatch – RDL  x 3 ea

Work |
A. EMOM x 20:00, alternating:
Row x :30
Push-ups x 5 + sit-ups x 10
B. BS 5 x 5 [3:00] (135, 145, 155, 165, 4 reps @175#)
C. (Rev) Zercher lunge onto a plate 3 x 8 ea [1:00 btwn] (80, 85, 85#)
D1. Sled push 4 x L [RI] (+135#)
D2. Jump lunges x 20 [1:00]

11 May | F
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10
Zombie scap rolls x 3 ea direction

Work |
A. 3x:
Bike x 2:00
½-Kneeling BU KB press x 7 ea (20, 25, 25#)
Banded rows x 10
B. EMOM x 20:00, alternating:
Slam balls x 7 (20#)
Power snatch x 3 (3@75, 85, 6@80#)
C. Side bridge 3 x :30 [:15 btwn]

12 May | Sa
Warm-up | 3x
Row x 1:00
Samurai skwats x 3 ea (35#)
Windmills x 5 ea (35#)
Pistoles x 2 ea

Work |
A. 3x:
Pendlay row x 10 (75#)
(SA) KB PP x 5 (35#)
Air skwat x 10
KB snatch x 5 ea (35#)
B. Work x 30:00, rotating (6 rds)
KB FR carry x L (30/35#)
Step-ups x 10
SL HB x 10
TGU x 2 ea (40, 5@45, +1ea @50#)

Stretch x 17:00

13 May | Su
Mobility | 3x
Wall slides x 10
Monster walks x 10 ea
GA squats x 10
Banded wall-pressing dead bugs x 8 ea

Work |
A. 3x:
RDL x 5
Bent-over row x 10
FS x 5
Press x 5
Hang snatch x 5
B. Power snatch + OHS x 10 [2:00] (4@80, 3@85, 3@90#)
C. Clean pulls 5 x 3 [2:00] (2@155, 165, 2@175#)
D. 1-1/4 BS 3 x 5 [1:30] (120#)


M | Push-ups felt a little weak, but I focused on bracing, leading with my chest on the decent and trying to keep my quads off the floor until I had to. Front squats felt fine. Grip was dead on the hanging knee raise. Crazy how much back engagement there is in that…

Th | Was pleased with how back squats felt, kinda conservative on the way up to set 5. Did the zerchers in the way I usually do them (reverse, no plate) because I wasn’t as attentive to my program details as I should have been. Wanted to called it after part C, but didn’t. And dang that part D turned out to be a real burner. Very nice.

F | Looking forward to getting some answers on Monday about my shoulder; the presses are easier on my banged up shoulder. What the heck. The EMOM was fun, and good for my spirits. Side bridges were harder than I remember, but of course they were… because I had to remember them. Been a while. Funny how that works.

Sa | Haha! Both A and B were harder than I thought they’d be. So much sweat. Took it light on the FR carries because my shoulder bugs when I add the lbs, so there was less belly breathing than would normally occur. So much burn in my flutes this week.

Su | Barbell sesh was fun and felt good. Worked on my positioning over the bar, engaging my lats, and bring my hips to the bar not the other way around. Played around with my grip. On the pulls I focused on the speed up after the knees. Lots of feeling in my glutes. The one-anna-quarters were intense.

My Pleasure

do nothing nothing to do.png


01 May | Tu
Warm-up | 3x
Row x 1:00
KB RDL x 5 ea
Goblet x 5
KB snatch x 5 ea

Work | FTA
A1. SA press 5 x 5 [RI] (2@25, 3@27.5#)
A2. Good morning x 10 [1:00] (75#)
B1. Zercher squats 3 x 5 [1:00] (2@115, 125#)
B2. KBS x 7 [1:00] (60#)
C. Bike x 20:00

03 May | Th
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10
DUs x 20

Work |
A. Sumo DL 7 x 2 [3:00] (205, 215, 2@225, 1 rep @235 (PR), 2@225#)
B. RFESS 5 x 8 ea [:30 btwn sides] (15, 2@17.5, 20, 22.5#)
C. SL hip bridge hold 3 x :30 ea [:15 btwn sides]
D. EMOM x 10:00, DUs x 40 30

04 May | F
Mobility/Warm-up/Holy fuck this took me longer than I had planned | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Hip CARs x 3 ea
TGUs x 2 ea (40, 45, 50#)

Work |
A1. COB negatives 5 4 x 4 @ 33_1
A2. Push-ups x 10 (last 2 rnds on my knees)
A3. SA press x 5 ea [2:00] (2@25, 2@20#)
B. Seated cable rows 5 x 10 [1:00] (70, 4@60#)
C1. Face pulls 4 x 12 (20, 3@30#)
C2. Bi’s x 12 (ea) [1:00] (15, 17.5 2@15#)
D. Row Stairs x 10:00, alternating easy + challenging pace OTM

05 May | Sa
Camelback – Cholla Trail

06 May | Su
Mobility | 3x
GA squats x 10
SA plank hold x :20 ea
Reverse curl-ups x 10

Warm-up |
Bike x 10:00, e’ry 3:00:
Push-ups x 5
DUs x 30

Work | [Fave Buffet]
A. 4x:
Box squats x 5 (125#)
SL HB x 10 ea
GHR x 10 [2:00] (15#)
B. EMOM x 20:00, alternating:
Slam balls x 10 (20#)
DB push press x 10 (20#ers) + sit-ups x 5

Stretch | 10:00


Tu | Workout felt good. Pressing on the right side weak out of the bottom. Man, KBS feels good, as do dem zerchers.

Th | Sumos felt gooood. PR! Hammies sore from Tuesday. Don’t think I’ve ever felt the split squats so much in my glutes and hammies – solid. The DUs felt awkward and clunky and I was squeezing my shoulders, so I dropped some reps. The movement felt better by the completion of the EMOM. Just a little rusty… and maybe a little fucked up from heels all week.

F | Weak. As. Fuck. Not happy at all with how this workout felt. Eeked out four rounds on part A; felt awful, and not in a challenging way, in a nothing wants to work way. Where my lats at on part B. And felt like my body with two halves on the rower. So much so that I stopped and did intervals on the stairs. Here’s to tomorrow being a new day. And to setting up some shoulder PT.

Sa | Was the person starting up Camelback at the time I am usually gone and sipping coffee in the sun. The company was worth it. It’s good to mix it up.

Su | Feeling the RFESS in the booty. Didn’t want to work out. Did it anyway. The day turned around.