Junk Reps

“Life’s a journey, to find the people weird like you.” – Atticus

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This post from some of my favorite – and very wise – weirdos got me thinking…

I’ve definitely accumulated some junk reps recently – and not necessarily just in the gymnasium. You ever have times when you’re aware that you’re just going through the motions, or when you recognize you’re not be[hav]ing in the manner you want to be, yet you don’t take the time to slow it down and fix the pattern? You know – not using your superpowers! On the upside, as I tap this out on the laptop, I’m en route to spend some time with the weirdos from whence I came, which will likely offer up some time for such change in pace and review.

Where are you accumulating junk reps? What are your methods for finding the fix?


24 June | Sa
Mobility | 3x
GA squats x 10
Bird dogs x 10 ea
Prone y raise x 10
Wall-pressing DBs x 20 ea

Warm-up | 3x
Row x 1:00
Slam balls x 5 @25#
DUs x 20

Work | [On the Fly]
A. EMOM x 20:00
HHC – FS – P/Sp Jerk (3@105, 14@115, 3@125#)
B. Banded RDLs 3 x 10 ea [1:00]
C. Cable Pallofs 4 x 12 ea (40#) [1:00]

Stretch | 20:00

25 June | Su
Inner Basin Trail, Flagstaff AZ

26 June | M
Mobility |3x
Shoulder CARS x 5 ea
SL elev hip bridge x 10 ea
Reverse curl-ups x 10

Work | [From the archives]
A. Bike x 10:00
B. 5x: Row x 300m + cable tris x 10 (50#)
C. Bike x 10:00
D. 5x: Row x 300m + SA DB press x 5 ea (27.5#) + Slam balls x 7 (20#)
E. Bike x 10:00

Stretch | 10:00

27 June | Tu
Mobility | 3x
Wall slides x 10
Elbow plank + fwd tap x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 7 @45#
Ring rows x 7
Wall walk x 2

Work | [Favorite]
A. 10x:
Back squat x 4 (2@125, 3@135, 5@145#) [1:00]
Wall runs x 10 taps ea [1:00]
B. 5x:
SL RDL x 10 ea (45#) [1:00]
SA KB snatch x 5 ea (40#) [1:00]
C. 5x: [for time]
KBS x 15
DUs x 30

Stretch | 15:00

28 June | W
Backyard yoga


Sa | Yep, that was a fun one.

Su | So was that. 

M | Rolled through.

Tu | The back squats and wall runs felt REALLY good, and strong. The last two times I’ve done this workout I’ve scratched part C due to time or capacity restrictions. Next time I do it, I will go in with the intention of doing it all. Commit. This week just wasn’t the week for it. 

W | The backyard yoga: it’s no lush jungle variety (but for real, how fucking awesome is THAT?!) but it’s a nice way to start the conversation with my body. The reps sure aren’t perfected yet, but then that’s where the fun lies, am I right? #maybeyoushouldpractice 

Terms & Conditions

“I think there are many ways to live a good life. And that life looks very different for different people.” –Unknown

odd-01
More terms here

Save your breath, friends… I know you’d do the same for me.


17 June | Sa
Mobility | 3x
SL elev HB x 10 ea
SA plank x :20 ea
Banded clammies x 12 ea
Monstuh walks x 10 ea way

Warm-up | 3x
Wall ballin’ x 10
Ring row x 8
Reverse curl-ups x 10

Work |
A1. Bottoms up TGU 3 x 3 ea (25, 30(L), 25, 30#)
A2. Quad hip extension x :20 ea [as req’d]
B1. GHR [roman chair] 3 x 10 [RI]
B2. RNT rev lunge x 10 ea @3111 [1:00]
C. Back squat 6 x 3 @22×1 (125, 2@135, 2@145, 150#) [3:00]
D. KB front rack lunges 3 x 8 ea (30# KBs) [1:00]

Stretch | 10:00

18 June | Su
Mobility | 3x
Shoulder CARs x 3 ea
Wall slides x 10
GA squats x 10
Pope presses x 3 @ 4 breaths

Warm-up | 2x
Samurai squats x 5 ea @ 30#
SA press x 5 ea

Work | [The booty burn]
A. Row x 20:00
B. Bike x 25:00
C. 5x:
Step-ups x 5 ea
SA OH carry w/ suitcase carry x 20 m ea  (3@35/45, 2@30/45#)
FLR x :30

Stretch x 10:00

19 June | M
Warm-up | 3x
KBS + goblet squat + SA swing + snatch + RDL x 5 ea

Work |
A. 5x:
BB Press x 10 @33×1
Singles x 30
Monster walks x 10 ea
B. BTN press 5 x 5 @4112 (45, 50, 55,50, 50#) [2:00]
C1. SA DB bench press 4 x 10 (27.5, 25#) [RI]
C2. SA [seated] cable row x 6 @ 21×3 (30#) [1:00?]
D1. [SA?] DB snatch 4 x 6 ea (40#) [RI]
D2. Slam ball x 5 (20#) [1:00]

Handstands | 10:00

20 June | Tu
Mobility | 2x
Cossack lunges x 8 ea
Scap press x 10
Reaching dead bugs x 20
Pistol + hold x 3 ea

Work |
A. Bike x 30:00
B. 5x: (+/- 10:00)
Bear crawl x 20m
Windmills x 5 ea (35#)
SUs x 30
C. Leg extensions 3 x 15 (70#) [1:00]
C. Hip extensions [roman chair] 3 x 12 [1:00]
D. Prone hammie curls 3 x 10 (50, 60, 55#) [1:00]


Sa | Sometimes smaller is nice – at least when it comes to weight increments of the KBs. Feel the burn of the RNT lunges in my adductors and quads – is that the goal? After all the BS the lunges were intense, despite having lighter KBs than I’d typically grab. The only matching pair of KBs at Globo Mountain Ballpark Edition are the 30s; the struggle is that the 35# DBs have enormous head. Not sure how I’m gonna rack that… But I am sure I can figure it out.

Su | The row was surprisingly zen, and fuck did it burn my booty. Lots of fatigue in my really low back – more so on the right side. The mulitifidus? Not sure which muscles they actually are, but on the map of human anatomy that’s the region I’d point to.

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Dropped down the OH carry weight on the last two rounds as I was doing the neck strain thing #traptivated Felt really good sashaying out of the gym into the blast oven of the desert.

M | BTNs are crazy: feel all the activation, then dead stop fail. No mas! The DB snatch movement pattern is getting smoother as I’m finding it easier to keep shoulders and hips in alignment. Why does Globo Mountain Ballpark Edition have ONE slam balls, but 102 options of wall and medicine ball – which are both referred to as the latter?

Tu | Bike made me sweaty. Silent bear crawls fatigued e’rything. Some confusion on terms left me doing two “C” rounds. NBD

 

Null and Voids

“Every day I wonder how many things I am dead wrong about.” -Jim Harrison

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Sometimes the podcast that begins as a mere soundtrack for dinner prep ends up covering the kitchen white board. This one was like that for me. Robb Wolf has commented that science is like a sign reading, “until further notice…” – with a pause at the “end” there, not a period. What have you changed positions on? What are you holding out on? Why?


12 June | M
Mobility | 3x
SL adductor squat x 10
Scap press x 10
TVAs x 15

Work |
A1. DUs 3 x 30
A2. SA OH carry x 20m ea (45#) [:15]
A3. Dbl KB RDL x 8 (35#) [:15]
A4. [SA] DB snatch x 8 ea (35#) [:15 btwn sides]
B. Seated hamstring curls 3 x 10 12 (80,85,85#) [1:00]
C. Bike x 40:00 (7.2 mi)

Stretch | 15:00

13 June | Tu
Warm-up | 3x
Row x 1:00
KBS – SA KBS – Sn – RDL x 5 ea
Slam ball x 5 @ 20#

Work |
A. SL glute bridge hold 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10 [1:00]
C. 10x: HPC x 2 [subbed TC for second rep] + FS x 1 (2@105, 3@115, 5@125#) [2:00]
D. Zercher rev lunge 3 x 5 ea (85#) [1:00]

Stretch | 10:00

14 June | W
Mobility | 3x
Prone y raise x 10
Bird dogs x 10
Hollow rock x :30
Scorpions x 5 ea

Warm-up | 3x
TGUs (35, 45, 50, 60#) 

Work | Double EMOM
A. EMOM x 20:00, rotating:
DL x 3 (185#)
BTN push press x 3 (95#)
B. EMOM x 10:00, rotating:
Don’t-be-a-douche-bags (Seated cable rows) x 10 (50,3@60#)
DUs x 30

Stretch | 15:00


M | The lack of awareness at the globo is amazing. I’m learning that in order to claim my turf and equipment it’s gotta be something like a cereal box fortress.

first line of defense
First line of defense: leave yo shit e’rywhere. And you don’t even have to pick up after yourself

DUs were not my best; gonna blame the turf… and my traps. The gams felt a little fatigued -from the Sunday hike, I would wager. Kept my heart rate right around 128-130 BPM during the bike work.

Tu | The GB holds are revealing – oh look how that hip wants to drop, how that quad wants to take over the work, how you want to press that hand into the floor… Also noted how much harder hip extensions are than GHRs. I can easily bang out 12-15 reps with a plate with the GHRs. The last 2 reps of 10 on the body weight extensions take focus not to cheat.

The barbell work was fun and felt good. Changed the second hang to a tall clean. I let the etiquette (what etiquette?) at the globo get to me a little bit, but working on just walking the walk and letting that shit go. The Zercher work always brings the burn.

W| I can always throw in some bicep curls if I feel like bro-ing out, si? #accessorize My plan was to try to perform the DLs at 205# – they’ve been feeling strong, especially the push through the floor. But Tuesday’s workout was in full effect, thus the lighter load.

The Seesaw

“I need solitude to empty my mind of people, then I need people to empty my mind of me.” -Vaziki Nada

I’m gonna call this the next level teeter totter, assuming the challenge of the game remains to throw your opponent from their perch…

A timely listen courtesy of Invisibilia: Are emotions something that happen to us, or are they constructs that then create our experiences? What if they’re actually the stimulus – not the response – many of us believe them to be? And can we experience an emotion we don’t have a concept of?

If that segment sends you flying, here are some positive concepts to soften the landing.


05 June | M
Mobility | 2x
SL Elev HB x 10 ea
Scap press x 10
Pope clammies x 15 ea
Hollow rocks x :30

Work | [Repeat]
A. Bike x 10:00
B. 5x: Row x 300m + cable tris x 12 (40#)
C. Bike x 10:00
D. 5x: Row x 300m + SA KB press x 5 ea + HS hold
E. Bike x 10:00

Essential stretch | 10:00

09 June | F
Mobility | 3x
Cossack lunge x 12
Wall slides x 10
Popes x 15 ea
Reaching DBs x :45

Warm-up | TGUs 3 x 3 ea (40, 45, 50, 1 ea @60#)

Work | [Rebel]
A. Back squat 5 x 1 (145, 155, 165, 165, 170#)
B. EMOM x 10:00:
1-1/4 BS x 3 @ 50% of A (80#)

10 June | Sa
Mobility | 3x
GA squat x 10
Elbow plank + fwd tap x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
DUs x 30
Ring rows x 8

Work |[Return]
A. Thoracic rotations 3 x 12 ea [:30]
B. Rotating x 10:00 (5)
Row x 250m
Push-up x 5
KBS x 10 (50#)
C1. SA DB Z press 4 x 6 ea (25#) [RI]
C2. Dbl DB row x 8 @2113 (27.5#) [1:30]
D1. Dip 3 x 8 @3111 (60, 60, 50#)
D2. Pull-up 3.3.3 [:15, 1:30]


M | The head didn’t feel like training, but I did it anyway. Kept the pace on the erg @1:13 on the dot every round. Felt nice and recovered by the time I got back to it each round, with exception of the last two rounds in part D.

F | Not feeling like hitting the gym, so I placated myself with some faves. Not that I want to get in the habit of this, but it got me back in, felt good, and I had fun. I am a little confused about failing with the hex plates so I stayed conservative on my back squat. Weighed in 3 lbs lighter than last week at 160 el bees. 

Sa | Yep, still diggin’ the Z press. The dbl row is like strict press – ALL the muscle recruitment from head to toe – total shakes (though I fucked up and did then with DBs instead of KBs). Failed on the very last rep of the pull-ups, so I guess I did that right.

Su | Recharging outdoors:

peeps and pistoles
Horton Springs Trail | 7.5 miles of butterscotch (Ponderosas) & butterflies

Behind the Scenes

“Sometimes it’s a little better to travel than to have arrived.” -Robert M. Pirsig

power pose
Arrival at failure or a power pose?

Fair warning, I’m gonna do that thing where I string some seemingly random threads together. Yes! I’m making you an afghan blanket just like grandma used to make. It’s for the summer-in-the-desert Netflix and AC chill. We all know it’s best done sans pants and when the blower kicks on, that ish gets drafty. Brrr!

Oh man, off to a good start, Gunz.

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My weekend ‘flix binge

Let me set it up. The internet went down last week at my office. Then the server. And the phones. The daily dose of streaming music had yet to make my daily moments of gratitude…. Until about noon on day 1 of downage (let’s make that a word). When the only sound in the room is the click of your mouse and the voice of a well-meaning but over-sharing coworker, you become hungry for any noise rapido.

I’m pretty sure this is the only time I will ever say this: Facebook (and unlimited data) to the rescue. The first thing in my feed was this conversation with My Girl Kate (Galliett – not actually my girl, but we’re vibing in a limbic resonance kinda way, at least one-directionally):

Isn’t it interesting, the split screen comparison of the backdrops of each human… Hmm. What’s that say about each? *eye brows* Anyway, I really like what Kate had to say, in particular on the matter of our human desires to go “right to do the handstand” in life – resisting or disregarding all the tedious, boring, crucial, delicious (choose your adjective and your mindset) work it takes leading up to it. The dudes at BBS touched on it this week, too, the “rush to greatness” and the desire to just do the cool stuff. I think we can call that Insta-itis. Friends, I get the fever, too.

The allure of all the shiny, shiny shit on Instagram got me thinking about a dude whose work I was introduced to in a theory of architecture class during grad school, Guy Debord. His work, The Society of the Spectacle, is all about “the gaze”. Courtesy of Wikipedia (which does a way better job of summarizing it than I can. Throw them some bones):

“Debord traces the development of a modern society in which authentic social life has been replaced with its representation: ‘All that once was directly lived has become mere representation.’ Debord argues that the history of social life can be understood as ‘the decline of being into having, and having into merely appearing.’ This condition, according to Debord, is the ‘historical moment at which the commodity completes its colonization of social life.’”

Sounds like the moment is now. Though maybe it’s best we converse on the matter. Maybe over a scratch meal…?

My last random thread (Fuuu… that’s gonna be one comfy blankie) is about the eats, the value of home-cooking. Did you know last year Americans spent more money in restaurants than they did on groceries. (Right. This means zero grounds for bitching about the cost of groceries.) I couldn’t agree more with Tamarkin’s take on meal delivery services, but man, there’s so much more that “goes to waste” when you’re not involved in the process (note that rabbit hole, those of us who gather our meats and veggies from a retailer). Similar to the joys of suffering through a workout, the task of creating with others fosters more that the “thing”, it feeds that connection to your people. It’s like time under tension, but with food. Shared effort for the win.

I’ll leave you with this behind the scenes from the man with the bongos, who totally gets why a person might wanna keep an afghan (little “a” friends) handy on the front porch.


02 June | F
AM | Friday Hike Club!
Piestewa Peak

PM | Globo Mountain
Mobility | 3x
Cossack lunge x 12
Scap press x 10
Rev curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7
AYTs x 5 EA

Train | [Repeat]
A. Deadlift 7 x 3 (185, 4@195, 2@200#) [2:00]
B1. SA DB snatch 7 x 3 ea (35, 2@40, 3 @45#) [RI]
B2. SL hip bridge x 10 ea (5@20, 2@17.5#) [1:00]
C. Lat pull downs 4 x 10 (60, 3@70#) [1:00]

Stretch | 15:00

03 June | Sa
Mobility | 3x
Wall slides x 10
GA squat x 10
Pope clammies x 15 ea
TVAs x 15

Train |
A1. Row 3 x 300m [RI]
A2. FLR + taps x 12 [RI]
A3. KBS x 5 (44#)
B. 10 x PC + HPC x 2 (3@115, 4@125, 3@115#) [As req’d]
C1. [Cable] Pallof press 3 x 12 (40#)
C2. Kneeling BU KB press x 6 ea (24, 20, 18#)

04 June | Su
Mobility | 3x
OHWL x 10
Hip CARs
Glute press x 10
Prone Y raise (abs – check) x 10

Train |
A. Row x 15:00 (Pretty comfy pace, 3457m)
B. Seated hammie curls 4 x 12 (80#) [1:00]
C. Heeeip extensions 4 x 12
D. Zercher reverse lunges 3 x 8 ea (75, 85, 85#) [1:00 btwn legs]
E. Bike or treadmill x 20:00 (bici)


F | Morning hike was pretty fucking sweet. Felt good! Was pleasantly surprised with my capacity and recovery.

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National Day of the Donut… Taco… Pancakes

PM sesh… The DLs felt really strong and easy off the floor. As noted previously, part B is pretty nice cardio. I dropped weight on the SL hip bridges when I noticed I wasn’t able to completely open the hip at the top (a point the emphasized) on the left side. Did the pull-downs with the long bar grip. Yep, felt em.

Decided to hit the scale in the ladies locker room. Results: 163.3. It’s just a number, but I think I’m still gonna do Friday weigh-ins for a while #collectingdata

Questions: I would like to put on some muscle. What do I need to delta to make this happen? What am I missing? Why are my priorities not reflected back? Why does “D-backs” sound like “D-bags” e’rytime? How do they make coffee that has notes of peanut butter and chocolate? And does that still make it Paleo? 

Sa | My butt is real sore from the repeat workout. The cleans felt nice and speedy, so much so that I wanted to see how they felt out the bottom. Dropped some lbs and finished the last 3 sets with a tall clean. I was feeling very “technically proficient” compared to my compadres in the “functional training area”. Do you even know what you’re trying to accomplish there, bruh?

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The KnBUKB press (Nailin’ the acronyms – next up greeting cards and paint colors) are pretty solid on the right and crap on the left. Workin’ on it, man.

Su | Low back spoke to me a little during the row… Hike? Deadlift? The combo? But things felt fine on the extensions and lunges. How the eff do people hangout in the hammie trap between sets?!? I lept outta that contraption as soon as I fucking could each round. Fire! Mirrors are totally helpful during the Zerchers.

Your Mom

“A long time ago I learned not to explain things to people. It misleads them into thinking they’re entitled to know everything I do.” – Lisa Kleypas

friends with bennies

I think ‘your mom’ falls on the efficient axis (would we call that “easy”…?), but in the event you have a stiff crowd, here are some better ways to end a conversation.

Or you can shut it down before the conversation begins by soliciting someone for complimentary professional assistance via Instagram message, without so much as an introductory, ‘hello’. True story.

Complaining: another way to end it.


28 May | Su
Mobility | 3x
GA squat x 10
Monster walks x 10 ea direction
SA plank x :20

Warm-up | 3x
Row x 1:00
KB: swing – snatch – RDL
Slam ball x 5 @20#

Work |
A. SL Glute bridge hold [bench] 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10
C. Power clean 10 x 2 (2@115, 2@125, 3@130, 2@135, 130#) [2:00]
D. SL RDL 3 x 10 ea (44, 44, 53#)

29 May | M
Warm-up | 3x
KB things @ 35#
BB RDL – PU row – BTN press x 5 ea
DUs x 20

Work | [Second favorite kind of cardio]
A. 10 x 3 ea (2@65, 8@75#) [1:00]
RDL – Hang power snatch – Back squat – BTN push press
B. EMOM x 10:00, rotating: (12:00)
Bench x 3 (4@80, 2@85#)
DUs x 30 (all UB except the bonus round)

Super stretch | 20:00

30 May | Tu
Mobility | 3x
Wall slides x 10
Bird doggies x 10 ea
Elbow plank + fwd reach x 10
Pope clammies x 15 ea

Warm-up | Swung around a 40# KB

Work | [Archive + mod]
A. Bike x 20:00
B. Row x 10:00 (only about 3:00 with my eyes closed)
C. 5x: (NFT, but… 10:15)
Goblet squat x 6 @33×1 (40#)
Jump lunge x 10
Wall walk + taps x 10

Stretch | 10:00


Su | Pre-gamed my workout with some Postino action with The Engineer and The Scientist. Maybe a little too close to my training, but look, I survived. Not my best workout, but a good burn – no pain. Adjusted the GHD machine following filming and found a better position. Hip extensions are way harder than the GHRs. I left my lifters on for the RDLs, and ooh did they make those feel nice!

M | Oh man, I really liked A, though it surprised me with how much it got me breathing. I was shooting for 5 sets at 85, which did not happen. The limiter was the hang power snatch. My technique felt decent, but I could not get a grip on the barbell. There were lots of bodies in the gym and it was pretty humid in there. Is that an excuse or an explanation…? Need to get myself a fanny pack for chalk. I was satisfied with how everything felt and my DUs were smooth and speedy, which seems to be a good indication that the body – or at least the CNS – is happy (okay, rested).

Tu | Really felt the row in the flutes. Part C had me sucking wind pretty good. Was accidentally an asshole in the turf area when a dude impeded my clearly demarcated area rather than picking up equipment that someone left that was in his way. I think I threw some shade as I took 15 seconds to move said equipment so he could monster walk further than 3” away from me. I’ve been calling these oblivious fuckers “landmines” in my head, but I am beginning to think I should call them “triggers”… 

Succession

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed.” -Einstein

Death Maiden
Death and The Maiden | Pierre-Eugène-Emile Hébert

This week’s c-a-r-d-i-o time was spent ruminating on The Tim Ferris Show with Esther Perel. While the title reveals the focus of their discussion, the nearly two-hour conversation touches on a variety of topics, as is often the case on Ferriss’s podcast. I thought Esther’s differentiation of “revival vs survival” of traumatic events and her elaboration on “eroticism as the antidote to death” were really illuminating. It’s an engaging conversation, but then, perhaps I’m sucker for conversations on conversations – and on relationships and how they (and in turn, we) shape our experiences. Aside from all that Esther is a great storyteller! And not just because I’m also a sucker for an accent.

The podcast reminded me of this scene in Mad Men for a few reason. What is it that you want to say/tell? What’s in a definition?

And as the comments that follow the audio of the podcast reveal, it might leave you with more questions than answers – the good ones always do…


23 May | Tu
Mobility | 3x
Elbow plank + reach thru x 10 ea
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Slam ball x 5
SA KB press x 5 ea

Work |
A1. Bottoms-up TGUs 3 x 3 ea [RI] (25, 25, 30#)
A2. Quad hip ext holds x :20 ea [As req’d]
B1. RNT rev lunge 3 x 10 @32×1
B2. BB [only] front squat x 10 [1:00]
C. Front squat @22×1 5,4,3 (115#) 5,4,3 (125, 120#) [3:00]
D. Snatch-grip RDL 4 x 8 @31×0 [2:00] (95, 3@105#)

24 May | W
Rolling + MFR | 10:00

Work |
A. Treadmill x 30:00 (Incline 5 @ 3.8)
B. Hip CARs x 10:00
C. 3x: HS hold x :30 + shoulder CARs x 3 ea

Stretch | 15:00
25 May | Th
Mobilize | 3x
Wall rotations + slides x 10
Single-leg elev HB x 12 ea
Reaching dead bugs x :45

Work |
A. Thoracic rotations 3 x 12 ea [:30]
B. 10:00, rotating: (4 + 250)
Row x 250m
Push-ups x 5
Body rows x 10
C1. SA DB “Z” press [alt] 4 x 6 ea [RI] (25#)
C2. Dbl DB row 8 @2113 [1:30] (25, 3@27.5#)
D1. DB Incline bench, alt. 3 x 8 @2111 [RI] (27.5#)
D2. Pull-up machina 3.3.3. [:15, 1:30] (50, 40, 40, 50#)

Stretch | 15:00

27 May | Sa
Fire | 3x
Cossack lunge x 12
Scap press x 10
Glute press x 10
Pope clammies x 15

Flow | 3x
Wall balls x 10
Ring rows on the TRX x 8
Samurai squats x 3 ea

Work |
A1. Kneeling BU KB press 3 x 6 ea [:15] (20#)
A2. Suitcase carry x 20m ea [:15] (45, 50, 50#)
A3. Star plank x :15 ea (from knee x :20 ea)
A4. SA FR carry x 20m ea [1:00] (50, 60(R side), 50#)
B. 5x: Bike x 5:00 @80% then x 3:00 @recovery pace

Stretch | 15:00


Tu | A & B felt good. The front squats were not my best; on the 4th rep at 125 I really caved forward. Suspecting the mirrors – focusing on the visuals rather than feeling the movement – I turned directions in the rack and the last two sets on the second wave went much better. The barbells at the ballpark are slippery fuckers and make the snatch-grip tricky even with straps. Regardless, I really felt those in the upper glutes.

W | By the time it was time for training on Wednesday evening, oh man, the soreness from previous day’s work had started to show itself – sore adductors, booty, quads, in that order. The lighter load was nice. The CARs felt pleasant (the internet tells me that’s “Controlled Articulation Rotations” for those of you thinking about talking tow trucks right now, as was I). The shoulder ones felt really good; the hip ones… I am not sure I was doing them right. Other than the bear pose I didn’t feel any stretch or opening up. Maybe it was just the encore presentation, and when I try them again I’ll find the way.

Th | Really, really liked the Z presses. When I watch the footage of myself on the pull-up machine I really see my traps fire, but I swear when I perform them I feel the initiation in my back. That finish at the top though – tricky with the bent knees… I want my feet in front of me. Maybe I should practice #Mayhemism

Sa | The cossack lunges during mobility felt the strongest they have in a while. I did not have barbell over my head – this shit amazes me:

Failed at the star plank; they totally jack my lower back on the “bottom” side. Did them from my knee which felt like cheating but still so. much. squeezing (and shaking) in the flutes so can’t be all bad. Not sure how that helps what is weak that prevents me from doing it straight-legged though…#notesforTommy

Curious how I could measure 80% for 5:00 at a time, I used the heart rate grips periodically during the bike intervals. I’m accustomed to PRE for AD sprints but this is new, so just testing shit out. During the 80% intervals my heart rate was between 135-140 and during the recovery segments it was between 106-108. It was funny how much my music could help or hinder my RPMs! Also, have you ever paid attention to the lyrics to Pumped Up Kicks – totally dark and fucked up. No wonder I like it.