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…
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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.

Something Smells

“Beware the stories you read or tell; subtly, at night, beneath the waters of consciousness, they are altering your world.” – Ben Okri

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I have a zit that shows up only when I am crazy stressed out. This week it made an appearance. Not that I needed anyone to tell me – hey, you seem like you’re stressed. Since we’re turning the page on the calendar this week, I am using that as a marker to reset my shit, too. May is gonna be all about me – self-care and getting my priorities re-aligned. Starting with sleep (Did you listen to this podcast? Listen to that podcast.) and nutrition (all the veggies and protein), and then onto workouts (Doing whatever the fuck TG tells me to. Thanks for the mirror, man.) and the knife (No, I am not going _____ ). Fuck, I love a plan.


26 Apr | Th
Warm-up | Just the usual MFR and pre-warm movements

Work |
A. 4x:
Goblet squat x 7 (35, 40, 45, 45#)
RNT [pulling knee in] x 7 ea
BB only BS x 7
B. BS 5 x 5 [3:00] (135, 145, 3@155#)
C1. 1-1/4 FS 3 x 5 [1:00] (95#)
C2. SL KB RDL x 10 ea [1:00] (45#)
D. McGills 3 x :45 ea [:15 btwn]
E. Stairs x 15:00

28 Apr | Sa
Mobility | 3x
Wall slides x 10
Cossacks x 10
Scap press x 10
Reverse curl-ups x 10
WW + taps x 10

Work |
A. Stairs x 12:00
B1. Supinated snatch-grip DL 7 x 5 [right into] (125#)
B2. Wall walk + taps x 20 [2:00]
C1. SA BU ½ kneeling KB press x 7 ea [1:00] (20#)
C2. GHR x 10 [1:00] (15#)
D. Pull-up negatives 4 x 3 @30×3 [1:00]

Stretch | 10:00

29 Apr | Su
Vortex Sunday | Devil’s Bridge + West Fork Trails with The Scientista (+/- 11 mi)


Th | Work’s been crazy demanding this week; really pushed myself to get in the gym. Workout felt fine, but I fought to stay in the moment with every rep. Ran out of time on part E, and maybe the lack of focus won there, too.

Sa | Solid night of sleep had me ready and wanting to get in the gym. Workout felt good. Kept the DLs a little light with the back. The pressing and negatives were a little tough. Had K-Rad on the platform next to me EMOM-ing which was really nice, especially considering the headspace I’ve had.

Su | I found something to do in Sedona, other than run from all the “cute shops” and crowds. The weather was perfect, the trails were beautiful and fragrant with blooms, and the stout that followed was crazy good, though I only was able to drink half because 9% and driving. Next time you’re in Camp Verde, check out the brewery. The ambiance is unforgettable and the Elote Pork Nachos are… worth stopping in The Dirty Verde for.

May gonna be like…

May is Fire
The Plan (Actually it’s “The Bookworm,” by Hermann Fenner-Behmer, from 1906)

Only sub coffee for tea, peonies for tulips, add a set of spotted paws, aaand sub my face and bod…

Smelly Spongebob Sunday
Just a joke from the trail. It all started with my squeaky water shoe…

 

Like You Mean It

 

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” -Voltaire

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In a search for motivation I added some new patches to the gym bag. Between stitches/bleeding out I caught up on my YouTube subscriptions. I thought this pair of vids complimented one another nicely, and helped me appreciate where I am at right now a little more.

 


27 Mar | Tu
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Work |
A. 4x:
Row x 1:00
OHWL x 10 ea
PUs x 5
B. FS 7 x 5 [3:00] (135, 3@140, 2@145, 150#)
C1. Plate DB lunge 3 x 8 ea [RI] (25#ers)
C2. SL RDL x 5 ea [1:00] (45#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

28 Mar | W
Mobility | 3x
Bird dogs x 10 ea
SA plank x :20 ea
TGU x 2
Reaching DBs x :45

Work |
A. Stairs x 15:00
B. 5x:
DB bench x 10 (25#ers)
Dbl DB row x 10
DUs x 30
Rest x 1:00

30 Mar | F
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
COB hold x :20
TVAs x 15

Work |
A. 3x:
SL hip bridge x 15 ea
KBS x 10 (45#)
½ kneeling BU KB press x 5 ea (20, 25, 25#)
B. BS 5 x 3 [med lbs – fast] [3:00] (165#)
C. McGills 3 x :55ea [:15 btwn sides]
D. Stairs x 20:00

Stretch | 17:00

31 Mar | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Cossacks x 8 ea
Scap press x 8
Hollow rocks/hold x :20

Work | [FTA]
A. Bike x 20:00
B. 5x:
Lateral box stups x 10
Wall walk x 2
FR KB carry x L ea (40#)
C. Row x 15:00 (3261m/2:18 split)
D. Bike x 10:00

01 Apr | Su
Hike | (Not That) Tom’s Thumb


Tu | I am feeling very unmotivated to go to the gym. Going through a phase… Was really sore considering I was coming off two days of rest. Felt the FS in my quaaaaads… wht-t-t-t?!? And then part C was rough.

W | Not sure if it’s that I don’t like bench day or if I don’t like these new shorter workouts we’re testing; I think B. DUs kicked my ass this day.

F | Felt good. I’ve been feeling squishy lately but getting the opposite feedback from regulars at the globo the last few days – telling me I am looking lean. Clearly they are liars, or blind, or blind liars. Did I ask for your feedback, anyway?

idnitdoh.gif

Sa | Sometimes the row is smooth; other times you close your eyes and resist the urge to stop e’ry 37 seconds. Today was the latter, but it felt good when I was done.

Su | It’s always nice to get outdoors with good company, paws, and a PB+J.

Five Minutes, then…

be gangsta-01
There are 1440 minutes in a day; mind that ratio.

This shirt is gangsta.


06 Mar | Tu
Mobility | 3x
Hip CARs x 3 ea
Prone y raise x 10
Popes x 15 ea
Wall wall + taps x 10 (tester)

Work |
EMOM x 30:00:
DL – HPC – TC – FS – PJ (5@95#, 25@105#)

07 Mar | W
Work |
A. Alt walk/jog OTM x 12:00 Stairs x 15:00
B. 5x:
Sled walk (+135, 4@sled+!80#)
KBS x 10 (55#)
Dbl DB row x 10 (25#ers)
C. McGills 4 x :30 [:15]
D. Stairs x 15:00 Bike x 20:00

08 Mar | Th
Mobility | 3x
Shoulder CARs x 5 ea
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
KBS x 10 @40#
SL KB RDL x 8 ea @40#

Work |
A. BS 6 sets 5.5.3.3.1.1 [3:00] (145, 155, 165, 175, 190, 200, 200#)
B. Reverse grip RDL 5 x 10 [1:00] (95, 105, 3@115#)
C. Seated cable rows 4 x 10 [1:00] (70#)
D1. DB bi’s 4 x 12 [1:00] (20, 3@17.5#)
D2. Tricep PDs x 12 [1:00] (20#)

10 Mar | Sa
Warm-up | TGUs x 12:00 or so-ish

Work |
A. Stairs x 20:00
B. Row x 10:00 (dang, this felt nice)
C. 4x:
Monster walk x 10 ea
Box step-ups x 5 ea
SL hip bridge x 15 ea
Handstand hold.. walk, walk, walk, hold… walk, hold… hold (! I added this because it felt right. And for fun)
D. Jog x 12:00 Bike x 20:00

Mini-stretch | 5:00-ish

11 Mar | Su
Warm-up | 3x
Cossacks x 10 ea
Wall ball x 10
Banded RDLs x 10 ea
Banded rows x 10

Work |
A. (Sumo) DL 5 x 2 [3:00] (205, 2@210, 215, 220#)
B. EMOM x 20:00, rotating:
PC x 3 (PC – HPC – TC) (5@105, 3@115, 2@120#)
DUs x 30
C. FS 3 x 5 [med lb, fast out of the bottom] [2:00] (125#)


Tu | On a scale from 1 to 10 how much did you feel like doing to the gym tonight? Zero, that’s how much. But since I’ve been feeling like that e’ry night, I don’t suppose I can let that stop me. Rolled in with an EMOM. It was fine. Made me tired. Slept good.

W | Pushing the jog/walk to the morning dog walk because I wanna run oussiiiiiide. Sled got me breathing good. Subbed bike for stares because the latter was occupied.

Th | Feeling the sled in my legs, especially the glutes and yammies today. Squats felt good, though I was pretty sore and it took a while to grease the grove – this despite the fact it was 40 minutes, yes F-O-R-T-Y, from when I walked in the gym to when I started my first working set. Hmm… this might have been (one of) the issues… Anyway, really wanted to join the 200 club. Not today, Batman. Really felt the RDLs in the boot and hams. The lats felt the rows. FELT IT ALL!!! Muah-ha-ha-ha!. Enjoyed the session. Even though it was 2 hrs. Or maybe because of it…

Sa |Holy smokes my upper, outer glutes are soooore. Excellent. Session felt good, though was tougher than I expected. Pushed a little on the machines, I guess. That row – the flow. Muy bien. Swapped out the jog (see notes above) ß However, I need to actually do what the notes say. As of this note, zero jogging has been performed.

Su | Did it anyway.

Would You Rather…

“We are constantly trying to hold it all together. If you really want to see why you do things, then don’t do them and see what happens.” -Michael A. Singer

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Lately, the work week evenings have felt like a less fun version of Would You Rather – with the choices being the go to gym or getting a full night of sleep. I like going to the gym – it feels good to move, silences the noise, and helps me relax. But not sleeping makes we wanna [see image above]…

So yeah, I am working on finding the balance, adjusting things to make it work. It’s funny how things get set in your head as fixed and inevitable, until a spark of change reawakens your super powers and you realize all of it, it’s all a matter of choice.

Besides, in the end, no matter what “Rather” you choose, we all have the same outcome:

cimerlini_oisellerie-de-la-mort
Giovanni Paolo Cimerlini – The Aviary of Death

So, would you rather…
Sit or stand?
Burden your family in old age or be pushed off a cliff?
Sleep or ____ [pick a thing you really like to do, sometimes in bed, often at night, and hopefully again in the morning]?

And here’s a SFW game of “Would You Rather“…


21 Feb | W
Warm-up | 3x
Row x 1:00
Slam ball x 5 @20#
KB RDL x 8 ea @40#

Work |
A. Power clean 6 x 1 [1:00] (125, 5@135#)
B. EMOM x 20:00, rotating:
Power clean x 3 (2@115, remainder @120#)
DUs x 30
C. Back squat 3 x 5 [fast out the bottom] (145, 150, 155#)

23 Feb | F
Mobility | 3x
Cossacks x 8 ea
Bird dogs x 12 ea
SA plank x :20 ea
Curl-ups x 10

Warm-up | 3x
Wall ball x 10 @15#
Banded RDLs x 8 ea
SA banded rows x 12

Work |
A. Front squat 5 x 3 [build – 3:00] (140, 150, 155, 145, 150#)
B1. Zercher squat 3 x 5 [1:00] (105, 105, 110#)
B2. KBS x 5 [1:00] (55#)
C. Alternating TGUs x 10:00 (40, 45, 50, BU@25#)
D. Wall-pressing dead bugs 3 x 20 reps [:30]

24 Feb | Sa
Warm-up | 3x
Row x 1:00
SB x 5
SA KB snatch x 5 ea

Work | FTA
A. 4x:
RDL x 3
Bent over row x 3
Muscle snatch x 3
BTN PP x 3
Good morning x 3
B. (Sumo) DL 7 x 2 [2:00] (185, 6@195#)
C. Power snatch 7 x 2 (+ OHS x 2) [2:00] (2@75, 3@80, 2@85#)
D. GHR 3 x 12 [1:00] (10#)

25 Feb | Su
Mobility-Warm-up things | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reaching DBs x 1:00
Windmills x 5 ea
Samurai squats x 3 ea
Thoracic rotations x 12 ea

Work | FTA
A. Stairs x 20:00
B. Bike x 25:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral box step-ups x 5 ea
Row x 10:00

Stretch | 10:00

26 Feb | M
Work |
A. 4x:
RNT reverse lunges (out) x 7 ea
BB row x 10
BS x 8
B. Back squat 10 x 3 [2:00] (2@155, 2@160, 3@165, 3@170#)
C1. Snatch-grip DL 3 x 5 [1:00] (125, 135, 155#)
C2. SL HB x 12 ea [1:00]
D. McGills 6 x :20 ea [:10 btwn sides]


Feeling pretty good; weighed-in for the first time since *stops to search blog* (mid-October) and my current relationship with gravity is 165# which is cool. I seem to naturally want to be between 155-165. We’ll see how things shift; I’ll be training for The Canyon and Pat’s Run in April.

Didn’t do a great job of logging notes on my sessions this week. Will do better next. Monday felt really great; I think in a “Would You Rather” battle between back squats and brownies, the back squats would win. Whaaah… Here’s some footage:

Diggin’ the McGills. I can feel the PRs lining up…

Sheathed

“The society that separates its scholars from its warriors will have its thinking done by cowards and its fighting done by fools. – Thucydidies

brooklyn-street-art-dont-fret-jaime-rojo-03-14-web-6
What do you think – does good exist without evil? Can a weak (hu)man, be a good (hu)man?

Jorden B argues that no, no he cannot, as a person is not moral if they are just harmless – if the option of demonstrating strength isn’t even on the table.

How about this – consider both definitions of the word “meek”:

Meek [mēk/]
adjective
1. quiet, gentle, and easily imposed on; submissive.
2. one who carries a sword, and possesses the knowledge of how to use it, but chooses to keep it sheathed

Now consider these words from The Bible in light of them both:

“Blessed are the meek: for they shall inherit the earth.”

J-whoa
If you want more considerations, listen to the whole conversation. And ask yourself, as I have been all week, am I choosing the heroic path, or am I erring on the side of the complacent coward? Are you keeping your life sheathed out of compliance, or by choice?


31 Jan | W
Warm-up | 3x
Cossacks x 8 ea
Wall balls x 10
KB snatch x 3 ea

Work |
A. Stairs x 15:00
B. EMOM x 30:00, alternating:
Power clean x 3 (115#)
DUs x 30
C. McGill curl-up 3 x :45 ea [:15 btwn sides]

01 Feb | Th
A. Bike x 20:00
B. GHR 3 x 10
BS x 10
BB yumps x 5
C. BS 7 x 1 [tough] [3:00] (185, 195(PR!), 190, 190, 190, 185, 190#)
D. FS 3 x 5 [1:30] (125#)
E1. KB FR lunge 3 x 8 ea (30/35#) [RI]
E2. Side plank x :30 ea [1:30]

02 Feb | F
Mobility | 3x
Wall slides + rotation x 8
SL bird dogs x 10 ea
Popes x 15 ea
TVAs x 15

Work |
A1. ½ Kneeling BU KB press 4 x 7 ea (20#)
A2. GM x 10 (75#)
A3. SA row x 10 ea (30#)
B1. DB bench {neutral grip] 5 x 7 [1:30] (25#)
B2. Pendlay row x 10 [2:00] (75#)
C. Close-grip lat PDs 3 x 10 [1:00] (80,85, 90#)
D1. EZ Hammer curl bi’s 4 x 12 [1:00] (15#)
D2. Rope tri’s x 12 [1:00] (20#)

Stretch | 10:00

03 Feb | Sa
Warm-up | 3x
Slam ball x 7 @20#
Banded RDLs x 10 ea
Banded rows x 10 ea

Work |
A. 4x:
Row x 2:00 (475, 481, 485, 479m)
KBS x 10 (45, 3@50#)
Push-ups x 10
B. DL 7 x 1 – tough [3:00] (5@205, 2@210#)
C. EMOM x 20:00, alternating:
Power snatch x 3 (75#)
DUs x 20 + jump squats x 5

Stretch | 5:00

04 Feb | Su
Mobility | 2x
Shoulda CARs x 3 ea
Cossacks x 8 ea (ooh boy these felt solid)
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Bike x 1:00
Wall balls x 10 @15#
Single arm KB snatch x 5 ea @ 30#

Work |
A. 10x: PC x 1 + Clean x 2 [2:00] (2@115, 2@120, 3@125, 2@130, 135#)
B. Jerk 10 x 2 [2:00] (push: 95, split: 3@105, 5@110, 115#)
C. Back squat 4 x 5 [2:00] (135, 140, 145, 150#)

Stretch | 10:00


W | The EMOM was fun, and harder than I thought it would be. And those McGill curl-ups are INTENSE. I like how much feedback you get regarding proper position. My neck would start to cramp, then I’d adjust and focus on the abs, and crazy enough my neck didn’t hurt anymore. 

Th | Old PR was 185, and dang that was easy peasy. Pretty excited about the new one. Two hundy (back squat) has been a club I’ve wanted to be a member of for a while; knocking on that door… Felt like I “should” have been able to go heavier on the front rack lunges, but ooh, those were rough, even with the conservative weight.

F | Excited that the neutral grip allowed me to get in some pressin’. Twenty-five was the limit where I could still push without not good feelings in the right shoulder; time to get that checked out. Pendlay’s felt nice and strong. It’s crazy to me how my biceps stop working at a certain point.

Sa | ‘A’ had me managing my breath; ‘B’ had me managing my head; ‘C’ was a little of both. Hardest part of the DL is that first inch off the floor. If that goes well, giddyup. If not… I tend not to fight for it – not gonna fuck up my back for a DL rep. But then, have I ever fucked myself up on a DL? No, I have not, so… 

Su | Turned away from the mirrors and, man, the cleans felt really good. Kept it conservative on the jerks because of the shoulder and because holy smokes my abz were working – or at least that’s where I was feeling fatigued. BACK SQUATS ARE FEELING AWESOME!!!