The Cool Stuff In-between

“Crossroads are everything. The moments that matter in life are those of intersection and in-betweeness.” -Will Chancellor

listen to charlie

Now here’s an interesting conversation about that poem we all had to recite out loud in middle school. (Or was that just me?) You know the one. I’ll get you started.Two roads diverged in a yellow wood…”


01 Sept | Tu
MFR | 6:00
Warm-up | 3 sets:
Single-arm press x10 ea
DU’s x30
Banded rows x10

Work | Press 4×1 (80,85,90,85#)
Rest x3:00
Chin-over-bar hold for time (:53)
Dips 3x AMRAP (21)
Rest x2:00 between

Stretch
Protein: 138g

31 Aug | M
Warm-up | 3 rounds:
Row/Run/AD x200m
KBS x10
OHS x10

Work | 6:00 Class
3 sets:
Back Squat x5 @75% (135,130,130#)
Rest x1:00
Seated Box Yump x1 (20″,24″,24″+10#)
Rest x3:00
– then –
Partial Back Squat 4×10 @50% (90#)
Rest x3:00

Stretch | 20:00
Protein: 146g

29 + 30 Aug | Sa + Su
Mew-ving
ayudame

28 Aug | F
Packing for time… Go.
Warm-up | 3 sets:
Single arm press x10 ea
Wall ball x10
T’s x10

Work | 4 sets:
Press x2 each arm (30# DB)
Rest x1:00
Chin-over-bar hold :20
Rest x2:00
3 sets:
Dips x4 (purple band)
right into
KB swing x10 @44#
Rest x2:00
– then –
AD x2:00 + 50 cals for time (2:54)

Stretch | 20:00
45DNC (10)
Protein count: 159g


Friday | Ali helped me get the dumbbell in the right position to get that sucker over my head. The 26# KB was too easy, and the 35#er too hard. The AirDyne is legit.

Weekend  | Moving all  your shit is a good way to practice moving well. It helps to have good people helping you. Katie and I learned that when you have the dolly fully loaded you need to resist it, like resisted runs, not by going down the ramp first. I did really well with the eats, not giving into the excuse of the move to eat junk. Lots of spinach, kippers, quest bars, and coffee.

Monday | Felt good. I felt the first set of back squats way too much in the flexors, so I took a little weight off and heeey glutes. There you are. 

Tuesday | EDM makes me want to rip off my ears. So Tuesday I got some good practice at focusing on the work whilst turning off the ears. The press was hard. Something is still awry on the right side. The hold felt really strong though. And the dips were good; those seem to be feeling okay on my shoulder.

Here are all the requested vids:

Nutrition Challenge wrap up | Well, I¬†lost 5 lbs, and inch from my hips and¬†3″ from my waist. It’s weird to see pictures of yourself though, all posing weird. And the lighting at the gym is brutally honest.¬†Worse than in Nordstrom. Anyway, I am happy with my progress, but don’t plan on stopping now.

I think the takeaway for me on the nutrition challenge is that even when you think you have things dialed in, there is always room for adjustment. I’ve been¬†surprised by¬†how much I actually like logging my food. It really keeps me accountable. I did notice that my sleep wasn’t so awesome for the duration of the challenge. Not sure if that was lifestyle factors – house-sitting and moving – or if ¬†maybe it had something to do with dropping carbs or something else macros-related. Looking forward to the muscle-building version!

August rearview-01
August Rearview

 

The Bigger Life & A Glorious Sunset

“At the end of the game, the king and the pawn go in the same box.” – Italian Proverb

dreams and nightmares
Dismaland – Photography Matt Tipper

Ya ever get stuck making an important decision, one where you’re split on the pros and cons?¬†The¬†Happier Podcast provided a solid tip on the matter: choose the bigger life. I love it because it’s so telling about the person making the decision. Helpful.

Especially if we are talking end of life care. Yeah, I totally just took it down a notch. But this week’s Freakonomics posed a really interesting question: If you were given a terminal diagnosis and there was an opportunity to take a cash rebate in lieu of standard end-of-life care from your insurance provider, would you take it? What would you do with it?

Gimme the glorious sunset. Bigger life over longer life, no doubt.

no smiling


27 Aug | Th
MFR | 10:00
Recovery | 20:00
AD x5:00
Wall walks x2

Stretch | 25:00
45DNC (10)
Protein:132g

26 Aug | W
MFR | 5:00
Warm-up | DUs + Mobility
Work | Olé Class
TnG Cleans:
1×5 @65% (100#)
1×5 @70% (105#)
1×3 @75% (115#)
2×2 @80% (120#)
Jerks: 2x
1×4 @75% (100#)
1×3 @80% (110#)
1×2 @85% (115#)
RDLS 3×4 @110% of Clean (165#)

Stretch | 20:00
45 DNC (10)
Protein: 168g

25 Aug | Tu
MFR + Mobility | 15:00
Warm-up | 3 rounds:
Row x1:00
Back squat x10
Single-leg RDL x10 ea

Work | Back squat 5×1 (140,150,160,170,180# PR!)
Rest x3:00
3 rounds:
RFESS x6 reps @3030 (15# DBs)
Rest x1:00 btwn legs
Front squat x5 @110#
Rest x4:00
– then –
Row x2:00 (1967m)
Row hard x1:30
Row easy x1:30
Row hard x1:00
Row easy x1:00
Row hard x:45
Row easy x:45
Row hard x:30

Stretch | 20:00
45DNC (10)
Protein: 163g

24 Aug | M
Warm up | 3 rounds:
RDL x10
Walking lunges x20
KBS x10 @44#

Work | 4 rounds: (I did 3… oopsies)
Snatch grip RDL x5 (95,115,125#)
right into
DB bench press x6 (26ers, 35s, 35s)
Rest x3:00
3 rounds:
Pendlay snatch-grip row x6 (65#)
right into
Ring dip hold x:15
Rest x2:00
AB roll-outs 3×10
Rest x:30

Stretch | 20:00
45DNC (10)
Protein count: 154g


Monday | Per O-Lifting class a week or so ago, I was trying to focus on keeping the “water in the bucket” on the RDLs – not initiate the movement by sticking my ass out. Took a vid, but it’s sort of a shitty angle…

They felt good, with just a little pull in the right tricep. DB bench felt strong! I’ve tried to do it with 35# KBs before and failed. Succeeded this time. Dropped a round on part “A” accidentally. Focus. The rows were challenging as were the holds, locking out fully on the right side = herrrd.

Tuesday | The back squats felt good; like, better than they have maybe ever. On the last set (PR!) I felt myself shift forward a bit which stopped me¬†from going lower – didn’t wanna collapse forward – but it felt good.

It’s crazy how different movements are feeling, especially the bench press and back squat. Having this kinda “oooohhh” moment…¬†

… So that’s how that’s supposed to feel.

Used the toe on the bench method my girl Kate¬†suggested on the RFESS and hey now! Much less push off in the opposite leg. Really feeling ma’ abs during the front squats lately – at the bottom. The row felt good and I left the gymnasium with jello legs.

Wednesday | Was thankful for the lighter volume in this week’s Ole class. I was feeling the lifts from Tuesday, especially at the bottom of the cleans and the RDLs.

Thursday | A short recovery sesh to grease the groove. Spent some extra time stretching and foam-rolling.

08-27-01
Winding down the Nutrition Challenge. Looking forward to seeing the metrics.

 

Just Jokes

IMG_3360


21-24 Aug | F – Su
Off the grid-ish

20 Aug | Th
Travel Day:
3 mile dog-walk
Stretch
45DNC (10)
Protein Count: 118g

19 Aug | W
O-lifting
Warm-up | DUs + Mobility moves

Work | Snatch + OHS:
1×4 @ 65% (55#)
1×3 @ 70% (65#)
4X3 @ 75% (75#)
Snatch Pull:
1×4 @100% (105#)
4×3 @ 110% (115#)
Front Squat:
1×5 @ 70% (115#)
1×3 @ 75% (125#)
1×3 @ 80% (135#)
3×2 @ 85% (140#)

Stretch | 20:00
45DNC (10)
Protein Count: 160g

18 Aug | Tu
Warm-up | 3 rounds
Press x10
DB reverse fly’s x10
DU’s x30

Work | 4 rounds:
Single-arm press x8 ea (26# KB)
Rest x1:00
Chin-over-bar hold x:17 (:20 intervals)
Rest x2:00
4 rounds:
Farmer’s walk around the gym (53# KBs)
Right into
Good mornings x10 (65,65,75,75#)
Rest x2:00
– and then –
DU’s x400 for time (8:07)

Stretch Class
45DNC (10)
Protein: 151g

17 Aug | M
6:00 Class
MFR | 6:00
Warm-up | 3 rounds:
Wall balls x10
DUs x20
OH Walking Lunges x10

Work | Power Clean 5×3 (115,125,135,130,130#)
Rest x3:00 btwn sets
Back Squat 3×5 @80% (115,125,135#)
Rest x3:00 btwn sets

Stretch | 20:00
45DNC (10)
Protein count: 143g

16 Aug | Su
Rest Day:
Dog walks
Deprivation Dip
Stretch +MFR
45DNC (10)
Protein: 101g


Sunday | My first experience in the deprivation tank was awesome. The sensation in the water is so amazing; the water is a little warmer than body temp so the line between where your body starst and ends  is blurry. The water almost becomes an extension of yourself. In a nutshell: completely effortless skinny dipping in a blanket of darkness.

IMG_3303
Had a “cheat”. Hot sauce counts as a vegetable right?

Monday | Partnered up with Matty Nice for his last workout at DTP before heading to the SF. Everything felt great. I wasn’t moving as well as I can, but the sleep has been off, so we’ll chalk it up to that.

Tuesday | Crabby AF. Gymnasium time helped resolve that. I stuck with the 26# KB on the SA Press; when I tried going up to the 30# DB my form got shitty. COBs felt solid so I went with :20 holds. Only a little bit of tightness in the right bicep, but nothing compared to what it’s been in the past. Not sure about the Buenos Dias. Thought about my ass, but felt it most in my hammies and abs. Started with sets of 40 on the DUs but after two sets of that I broke it down in 20s.

Wednesday | No glute soreness from the good mornings. Noted. Am still amazed at how O-lifting makes me feel.  Love it.

Thursday | Travel day. We’ll see how I do when I take the¬† 45DNC on the road…

Off-the-grid-ish | Based on my trip last month and then again this past weekend, it seems not moving is the absolute worst. My low back is sooo tight. I worked to walked, stand and move when the opportunity presented itself, but it’s crazy how what you surround yourself with, you become.

And, in conclusion, I will rant a bit…

Dear family, friends, and strangers,
I do not want nor care to hear your feedback on what I put in my mouth. The commentary, whether outright or tucked into some snide remark¬†– the one about McDonalds for breakfast just keeps getting funnier – all of it is annoying and really pathetic. I am happy to answer your questions, but don’t put your shit on me. ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†
XO
-Leah

08-23-01

 

Journeyman

“Close some doors today. Not because of pride, incapacity or arrogance, but simply because they lead you nowhere.” -Paulo Coelho

sloooow dooownLoved this week’s Barbell Shrugged. I enjoy that you get training tips, life advice and girth jokes, all in one package.

The segment on going “all in” stuck with me. The discussion in the podcast was primarily focused on pushing things physically – resisting the habit of pacing during a workout, and allowing yourself to test your body’s capacity – it’s vomit-inducing, femur-bending capacity.

Let’s take that for a walk outside the gym. What if we avoided the habit¬†of mentally measuring ourselves, giving partial effort to keep some in the reserve for all the other things that sort of matter?

James Clear wrote this really great article about a punch card for life, “Warren Buffet’s ’20-Slot’ Rule: How to Simplify Your Life and Maximize Your Results”. Essentially, it’s a model to help you practice selective focus, limiting the quantity of “investments” / tasks / goals you take on, and allowing you to concentrate your finite time and energy on the shit that really matters. More going all in.

Which doors would you close – what slots would you take back – given you knew your punch card was limited? ‘Cause you know it is.


15 Aug | Sa
MFR | 6:00
Mobility
Warm-up | 3 rounds:
Wall balls x10
Candlesticks x7
Push-ups x5

Work | EMOM! x24:00
Clean + High-hang Power Clean + Front Squat (95,105#)
DUs x:30
Slam balls x7 (30#)

3 rounds:
DB Bicep curls x10
Banded tricep push-downs x15
GHRx6

Stretch | 25:00
45DNC | 10
Protein Count | 117g

14 Aug | F
Rest Day
3 miles walking the paws in the morning

45DNC | 8 (-2 for recovery, no stretch)
Protein Count | 148g

13 Aug | Th
Warm-up | 3 rounds:
Single-leg hip extension x10 ea
Push-ups x5
Jump rope x:30
Burpees x4 (NC Penalty)

Work | Recovery x30:00
Rotating
Row x1:00
TGU x1 ea (35,35,44,44#)
AD x1:00
FLR on rings x1:00
Dead bugs x1:00

Stretch | 20:00
45DNC |10
Protein count | 171g

12 Aug | W
Warm-up | DUs + Mobility

Work | O-lifting
C&J:
1×3 @ 65% (100#)
1×3 @ 70% (110#)
3×3 @ 75% (115#)
Low-hang Clean Pull w/ 2s pause¬† 2×4 @ 90% (135#)
2×4 @ 95% (140#)
Press in Split Jerk Position
4×5 AHAP (65,75,70,70,70#)

MFR + Stretch | 25:00
45DNC | 10
Protein count | 133g

11 Aug | Tu
Warm up | 3 rounds:
Candlestick rolls x5
Body rows x10
KB swing x5
Burpees x7 (NC penalty)

Work | 4 sets:
Bench press x3 reps @ 75% (75#)
Right into
Chin-over-bar hold x:15
Right into
KB snatch x5 ea (35# KB)
Rest x3:00
3 sets:
Dead bugs x1:00
Rest x1:00

Stretch | 20:00
45DNC | 10
Protein count | 199g

10 Aug | M
Warm-it-up | 3 rounds
Back squat x10 empty bar
PVC OH walking lunges x10 steps
Wall run x20 shoulder taps
KB swing x5@35#
10 burpees (NC penalty)

Work | Back rack lunges 4×5 ea (60,70,85,85#)
Rest x1:30
Single-leg hip thrust 3×15 ea
Rest x1:00 btwn legs
5 rounds:
Row x300m row
Burpees x5

Stretch | 20:00
45DNC | 10
Protein count: 160g


Monday | I think 85 was the max I could do whilst maintaining proper movement on the back rack lunges (at least on the weak side). Lots of burning and squeezing on the thrusts. Really establishing those booty-brain pathways. The row + burpee combo was fun; I didn’t go balls to the wall, pacing myself until the last round. Got nice and sweaty:

nohairdontcare
sweaty selfie #nohairdontcare #whoneedsAC

Tuesday | The candlestick rolls are fun. Are you supposed to keep your feet together when heels-to-da-butt-ing? Cruised through the work; bench felt strong. Nailed the protein again.

Wednesday | That under arm lat area is sore AF, so it took a few extra rounds on the jerk to grease the wheel there. The split press was interesting – I really focused on hip position, keep the bucket full, and not cheating on the press. I’ve got work to do on my pushers. Olay makes me wired and hungry; I have a hard time falling asleep Wednesday nights.

Thursday | Recovery kicked my booty. I was pretty fatigued from the week’s work, then the FLR + Dead bugs + Row… oh hay abs! The TGUs felt strong I was just sweaty so getting a grip was more challenging than usual.

Friday | Rest day was needed. Failed to stretch; I should probably knock that out in the morning after the dog walk.

Saturday | It was hot as balls in the gymnasium. Everything felt good, though. Still no strippers, beer, or cocaine.

08-15-01

 

 

Podcasts & Protein

“I look at Walmart as nothing more than a vacuum cleaner over the front door sucking the money out of the folks who live in my community and leaving as little as possible, sending as much as possible to their investors who live in Hong Kong, Toronto and London.” – Dr. Charles Syndor via The Paleo Solution Podcast

I should just¬†post a link to Robb Wolf’s podcast every week. That and Barbell Shrugged. Between the two, I was calling out so many audibles that my neighbor lady prolly thought football season was back. Oh wait, it is! Pre-season fires up today. Fuck yeah, Football!

In an effort to eek the most out of the rest of my Sunday and get this thing posted, I’ll summarize – and extremely over-simplify – each of the podcasts in basic, and possibly incorrect, mathematical form:

  • [Fats+Proteins > Carbs] + [Local > Organic > Non-Organic]
  • Knowing ‚Ȇ Learning

While Robb and Dr. Syndor explicitly discuss the idea of the Paleo movement being a segway into a broader conversation, I think the same could be said for the take-away from the¬†crew at Barbell Shrugged: you’re never done.


09 Au | Su
Rest Day
45DNC (7, -stretch, -H2O)

08 Aug | Sa
O-lifting!
Warm-up | DUs
Mobility Bidnass

Barbell Complex:
(Clean DL + Power Clean + Front Squat)
1×4 @65% (90#)
1×4 @70% (95#)
2×3 @75% (105#)
RDLs 4×4@100% (145,145,150,150#)
BTN Rack Jerks 4×3 @70% (95,95,105,105#)

Stretchin’ | 20:00
45DNC (10)

07 Aug | F
Warm-up | 3 rounds:
Single arm DB press x5 ea
Wall ball x5
BB push press x10

Work | Press – 5×1 (65,75,85,90,90#)
Rest x3:00
4 rounds:
Push press x10 @ 50% (45#)
Right into
Ring dip hold x:20
Rest x1:30

Stretch | 25:00
45DNC (10)

06 Aug | Th
Warm-up | 3 rounds:
Wall balls x15
PUs x10
Banded rows x5

Recovery | 24:00 Rotating OTM:
Row
Banded Dead Bugs
AD
Lacrosse Ball

Stretch | 20:00
45DNC (10)

05 Aug | W
Warm-up | DUs + Mobility
Work | Snatch 5×3 @ 70% (3@65#, 2@70#)
High-Hang Snatch Pull 4×4 @ 65% (70#?)
Snatch Balance + OHS
2x(3+6) @65% (55#)
1x(3+6) @70% (60#)
2x(2+4) @75% (65#)
Should have use more lbs everywhere

Stretch + MFR | 25:00
45DNC! (10)

04 Aug | Tu
MFR | 7:00
Warm-up | 3 rounds:
RDL x10
Lateral banded walks x12 ea way
Row x1:00

Work | Zercher reverse lunge 3×6 (55, 60, 65#)
Rest x1:00 between legs
Single leg RDL 3×10 (26,35,35# KB)
Rest x1:00
4 rounds:
Push-ups x5
Right into
DUs x:30 (40,35,44,35)
Rest x1:00

Stretch | 20:00
45DNC (10)


Tuesday | Sore in the low-back region and the mid back area. RDLs and lunges felt good. My push-up game felt a little weak and I felt like a buffalo whilst jumping rope. Chalkin’ it up to an “off” day in the ‘nasium.

Wednesday | In contrast to Tuesday, e’erything felt fucking awesome! Flutes are sore:
flutes and blogging go hand in hand
And I think I can put some more weight on that barbell; the overhead stuff felt really strong. Tilton talked about focused lifting, moving with intention and being present and that resonated with me quite a bit. I like to have fun in the gym, but sometimes that fun distracts me in the moment, which I regret later.

Thursday | Again, all things go.

Friday | Ring holds were hard as hell to keep in good shoulder position¬†-my shoulders started to migrate up to my ears pretty quickly. And once I was out of position I pretty much had to hop off and start again; I couldn’t just pull myself back into the right position.

Saturday | The complex felt awesome. It was a good week, really. The RDLs were at the heaviest weight I’d ever done them and while they felt good, Ali pointed out that my first move is to tip my hips forward, coming out of position. So that’s something to be cognizant of going forward. And squeeeeezing the shoulders blades together. Always. The BTN jerks felt¬†a little odd out of the gate, but progressively felt better with each set.¬†It was another fun O-lifting session.

The last half of the 45-Day Nutrition Challenge I really want to hit the protein goals on the regular. I have yet to do that in a consistent fashion and really want to see how/if that changes anything when I do. Bring on the tilapia and the tuna.

Spirit Animals

“There is a beast inside of man that should be exercised – not exorcised.” -Anton LaVey

maple syrup
Image by Sue Demetriou

While I like to imagine that my spirit animal is “a sleek black panther covered in maple syrup shaking in slow motion”, according to Primal Astrology,¬†I’m a Tarantula. I’d agree that I’m a tactile person, with a tendency to become detached, who doesn’t mind walking a different path, and ¬†has a fucking great sense of humor. And who is very modest.

What’s your spirit animal? And would you agree with it’s characteristics?

Ooh, and I can’t take credit for that incredible mental image of the panther. That’s all Neko Case. Love her!


03 August | Monday
MFR buns ‘n’ hammies | 5:00
Warm-up | 3 rounds:
Bear crawl xLength of gym
Bench press x10 empty bar
Ring rows x10

Work | Bench press 5×1¬†(80, 85, 90,¬†95, 100#)
Rest x3:00 btwn sets
3 rounds:
Incline bench press x10 @ 50% (55#)
Rest x1:00
Bear crawl x length of gym
Rest x:30
Death march x length of gym (25# DBs)
Rest x2:00

Stretch | 20:00
45DNC (10)

02 August | Sunday
Rest Day
Dog Walk + Stretch

01 August | Saturday
O-lifting Class
Warm-up | 100 DUs
Mobility stuff

Work | Clean High Pull + Hang Tall 5×1-1 Clean¬†@65-75% (95, 95, 95, 105,105#)
Clean & Jerk¬†15×1 @65% (105#)
Pause Clean Deadlift¬†5×2 @100% (155#)
Back Squat 5×5 @ 75-85% (115, 125, 125, 125, 125#)

Stretch | 20:00+
Light MFR
45DNC (10)

31 July | Friday
MFR | 6:00
Warm-up | 3 rounds:
PVC OH walking lunges x20
Body rows x10
Wall ball x8

Work | 5 sets:
Zercher reverse lunge x6 ea (45, 45, 45, 55, 55#)
Rest x1:00 btwn legs
Single-leg hip thrust 4×12 ea
Rest x1:00 btwn legs
Banded dead bugs 4×1:00
Rest x:30

Stretch | 20:00
45DNC! (10)


Friday | The reverse zerchers provide evidence that one side moves differently than the other; shits strong & stable on the one side – on the other I wanna do this funny hip tilt thing. I’m a little obsessed with the hip thrusts – such a tiny movement but so… much… squeezing… Love the banded dead bugs too. My ablets were pretty sore from Oly class on Wednesday. I guess snatching is easier when you use those suckers.

Saturday | The buns are super from the thrusts, which made the pause DLs awesome. Yep, the glutes and hammies are engaged -check. Hadn’t jerked in a while… Mmm … There’s a jerk joke there… But the movement overhead felt good. I got frustrated with myself on the back squat. I’m feeling it in my hip flexors -especially on the right side – more than I should be. Which means I am still not getting/keeping that glute involved. I am SUPER pumped about Oly class. The energy in the gym is just fantastic and it sets a fucking awesome tone for the rest of the weekend.

After having made the decision to try to complete the Nutrition Challenge without indulging in a cheat meal, cupcakes were presented at a soiree¬†Saturday¬†afternoon, along with some vino. NBD. I¬†had a fantastic time – the company couldn’t have been better – and it was just lovely. What cheat meal?

It’s interesting, I think it can be pretty common for us to think, oh man, I don’t want to be the weirdo at the event not eating this or that, or that people will comment on what you’re shoving in your face. The fact is¬†people are self-involved, they aren’t watching what you eat. And if they are, that’s their issue, not yours!

the silent rant
The silent rant

Sunday | Sore in the midback, hammies, and glutes. Shoulder feels great – I’d¬† say a 9 out of 10. The glute/inner thigh is like a 7 or 8. Things are feeling much better than they were a few weeks ago!

Monday | The benches felt strong! Using two 45# bumpers on the incline really put the load in my triceps, or at least that’s how it felt. I love having a prescribed warm-up, it’s so luxurious.¬†The marches with the 25#ers was challenging. I liked it.

08-03-01

DNBs

“Just because my body is developed for something other than fucking millionaires, doesn’t mean it’s masculine. I think it’s femininely badass as fuck because there’s not a single muscle on my body that isn’t for a purpose. Because I’m not a do-nothing bitch.” – Ronda Rousey

Ronda speaking on form follows function. I wonder what human beings will look like down the line, should we survive. Walter Whoever-the-fuck, the dentist from Minnesota who illegally killed Cecil the lion, had me rooting for the asteroid this week. Seriously, that’s not hunting; that’s compensation for something.

fuck you walter
Lion shit. I hope the internet devours Walter Palmer #feedhimtothelions

30 July | Thursday
Rest Day

Stretch | 20:00
45DNC! (9)

29 July | Wednesday
MFR | 10:00

Olympic Lifting Class
Snatch 15×1
Snatch High-Pull 5×3
Front Squat 5×3

Stretch | 20:00
45DNC! (10)

28 July | Tuesday
MFR | 6:00
Warm-up | 3 rounds:
Press x10
Banded squat x:30
Pendlay rows x10

Work | 5 sets:
Seated DB press x5 reps (20# DBs)
Rest x1:00
Chin-over-bar hold x:10
Rest x1:30
4 sets:
Glute-ham raise x5
Ring push-ups x5 challenging reps
Rest x1:30

Stretch Class | 20:00
45DNC! (10)

27 July | Monday
Light MFR | 5:00
Warm-up | 3 rds:
Row x1:00
KBS x10
Banded rows x10

Workout | Back Squat 5 x10 @60% 1RM (85#)
Rest x3:00 btwn sets
4 rounds:
Manual GHR x4
SL Step-ups x10 ea
SA Row x15 ea (20# DB)

Stretch | 20:00
45FNC! (10)


Monday|¬†Loved the 10-rep sets of back squats; they were challenging even at 50% #WhatThighGap The hip and shoulder are feeling good… In terms of the Nutrition Challenge, I just hit the daily¬†water goals, as I had two rounds of bean. Cause and effect. I’ve come up short on the cals the last couple days.

Tuesday | SAF from the back squats. Note for next time on the seated press: try the 25#ers. On the last set I caught myself shrugging, not a whole lot but…

anges is my favorite
I’m on an Agnes kick. Might have to try that ‘do

COB felt good – last two sets were harder to keep in good position fo’ sho’. The ring PUs were challenging.

Wednesday | O-lifting class was a blast. Hit my protein goals! Stressful workday -noticing how my coffee increases as my stress level does.

Thursday | The roughest day of the Nutrition Challenge for me so far. I felt exhausted all day. The day was a slap in the face reminder of the correlation between fatigue & hunger for junk/caffeine. I missed the water goal. Sleep > Hydration 

July rearview_rev-01
July in Rearview. Bring it, August!