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

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