Turnover

“Did you know… If you turn your phone on silent and flip it screen side down your problems go away until you flip it back over.” – Andrew Serrano

Bearcrawling.JPG
Technically it’s a bear claw

26 Sept | M
Work |
A. Row x 30:00 (6510m)
B. 5x:
Bear crawl x 20m
Step-ups x 5 ea
Handstand holds +20 taps
C. Stepmill x 15:00

Stretch | 15:00

27 Sept | Tu
Mobility | 3x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 2x
Wall walk + taps x 5 ea
KB swing – snatch – RDL x 5 ea

Work |
A. Alternating TGUs 4 x 3 ea (40, 2@ 50, 55#)
B. 3x:
Row x 300m
FLR + taps x 10 ea
Ring dip holds x :10
D1. SA DB bench 4 x 6 ea (3@ 30, 35#) [right into]
C2. Dbl DB row 8 @2113 (30, 3@ 25#) [1:30]
C1. SA DB press 3 x 8 ea (2@ 25, 30# L:7, R:6) [1:00]
D2. Banded rows x 12 [1:30]

28 Sept | W
Mobility | 3x
Shoulder CARs x 3 ea
Hip CARs x 2 ea

Warm-up | 3x
Wall walk x 1
KBS x 10
SL RDL x 5

Work | [Favorite]
A1. SL KB RDL 3 x 10 ea (40, 2@ 45#)
A2. Snatch x 3 ea (40#)
A3. Swing x 15 (40, 2@ 45#)
B. Deads [build] 5 x 3 (185, 3@ 195, 205#) [3:00]
C. Snatch-grip RDL 3 x 10 (85, 95, 105#) [2:00]
D. Marching pallofs 3 x 20 (5#) [1:00]

Stretch | 10:00


M | Went into this one with my eye on that row; it was surprisingly enjoyable. My focus was: your nose is for breathing and your mouth is for… eating. Worked to stay aware of my breath, and not rushing the release. My split time was 2:18. Last round of bear crawls I went back to the breath; that shit was winding me more than I think it should have. Braced breathing, man that did the trick. The right shoulder wasn’t feeling the taps on the handstands. Worked on kicking up and staying in place, using my fingers as a guide. The end.

Tu | The KB work in the warm-up felt slow and not snappy. Found some rings for part B! But those fuckers were mounted really wide, which made the already challenging holds, really tricky. Fucked up the sequence and reps on C and D. Feeling like fatty this week.

W | The KB work bugged my lower back a little. The remainder of the workout felt really good, though. Those marching pallofs were totally humbling. It was crazy to feel the stability shift from side-to-side; strength on one, less so on the other.

Th | Much soreness in the booty today. Gunz, that’s a lot of area to cover, could you narrow it down? Absolutely. I am here to help. Find your hip dips (Fellas, grab your lady for demo, if she’s down). Now slide your fingertips toward your coinslot about three inches. There.

The remainder of this week’s training sessions composed of moving all day whilst packing, moving all day whilst loading, unloading, and unpacking, and moving all day whilst unpacking and cursing myself for having so much crap. Moving. Turnover. Get it? Pretty NEAT. Bahaha! Fuck, I am on fire…

Looking forward to a training session IN the gymnasium today.

And look at this! Back when I was introduced to turnover related to the barbell…

Noob knees
Those knees are suspect
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Tunnel Vision

“Sometimes the light at the end of the tunnel is a train.” -Chuck Barkley

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Our reality: the theater of the mind

The scarcity mindset can fuck up your shit; stay aware, friends.


28 Mar | Tu
Mobility | 3x
GA squats x 10
Scap press x 10
TVAs x15

Warm-up | 3x
KBS x 10
Banded row x 10 ea
SA press x 8 ea

Work | EMOM x 30:00 21:00, rotating:
TGU x 1 ea (44, 53#)
DUs x 30
AD x 1:00

Stretch with Savage and Boogie | 15:00

31 Mar | F
Warm-up | 3x
AD x 1:00
AYT’s x 5 ea
Wall wall + hold + taps

Work | 7x
Single-arm DB press x 5 ea (20, 25, 30#…), right into
Banded row x 10, right into
Reverse flys x 10 (10#ers)
Rest x 2:00
-then-
Banded hammies 3 x 8 ea (blue)
-then-
AD x 20:00, e’ry 5:00 perform:
Pallof press x 12 ea (red)
Wall walk + hip taps x 10

Full stretch | 20:00

01 April | Sa
Mobility | 3x
Wall slides x 10
Side clammie hold x :20 ea
Monster walks x 10 ea + way
Reaching dead-bugs x :45

Warm-up | 3x
Supinated BB row x 8
BB RDLs x 8
DUs x 20

Work | [From the archives]
x 30:00, rotating:
Carries x 100m (front rack/cross 35#s, farmers/suitcase 53#s)
AD x 1:00
RDLs x 10 (95#)
Handstand hold (still) x :30
Row x 1:00

Lacrosse ball + MFR | 10:00

02 Apr | Su
Mobility | 3x
Scap press x 10
Single-leg elev hip bridge x 10 ea
Hanging (straight) leg raise x 8

Warm-up | 3x
Banded RDLs x 6 ea
KBS x 10 @ 44#
DUs x 20

Work | 8x:
DL x 3 (185#)
Rest x 1:00
Death march x 10 steps (2 @ 25# DBs, remainder w/ 35#s)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30
-then-
3x: BB bi’s x 10 (40#)
Rest x 1:00
Tricep push-downs x 20 (blue)
Rest x 1:00

Brunch | 90:00


Tu | Not feeling it; fought my head the entire time in the gym.

W | Came in for Oly, warmed-up, but the hip/back was not having it. Called it.

louis_91df61b54c55501c71c682edc9ce47a2

F | Just wanted to move. Things felt good, but still can’t load that right side at the bottom of the squat. PT with Handsome Matty set for Monday. The extra ankle strap on the banded hammies REALLY helps (me to) feel it in my hammies and boo-tay. The reverse flys look really easy on tape, but man did I feel the burn mid-back during (and two days later). Check out this compelling footage:

Sa + Su | Continuing to get in some movement, whilst avoiding the squat.

Antics

“You get treated in life the way you teach people to treat you.” -Wayne Dyer

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The FNG Show

Sometimes the internet is helpful: How to Work with A Narcissist


22 June | W
Warm-up| 3x
Wall press + rotation x 10
Super bird dogs x 10 ea
OH walking lunges x 16
Row x 1:00

Work | OH-lifting
Snatch high-pulls 3 x 3 (85,95,105#)
2-Position snatch 3 x 3 (65#)
OHS 3 x 3 (85,95,95#)
Halting snatch-grip DL – 3s pause at mid-thigh – 3 x 3 (115#)

Serious Stretch | 20:00

21 June | Tu
Mobility |3x
BB row x 10
Scap press x 9 @5s ea
SL Elev hip bridge x 12
Reaching dead bugs x 1:00
Side plank + LL x :30

Work | EMOM x 20:00:
Evens: Snappy Power Snatch x 2 (6 @80,4 @85#)
Odds: DUs x 30 (:17)
-Rest x 4:00-
Gladiator TGUs x 14:00 7:00 (25#)

Stretch | 20:00

20 June | M
Mobility | 3x
GA squats x 12 (I fucking love these #feedyourinnerstripper)
Side clammie holds x:30 ea
Frog pumps x 1:00
Calf raises x 40 (2)

Get Werm | 3x
Wallballer x 10
OH Walking Lunges x 20
Play with the yump rope x :45

Work | 4x:
RDL x 4 @ 3232 (115,125#…)
Rest x 1:00
Single-arm Press  x 8 ea (30, 27.5, 25#)
Rest x 1:00
4x:
Banded rows x 12 (blue)
Rest x 1:00
Banded T’s x 10 (yellow)
Rest x 1:00

Auxiliary | 3x
Ring hold, slowly lower to hang, scap activation (?) x 3
Pistol Pause Candlesticks x 5 ea

Short Stretch | 10:00


M | I never know quite how to describe when my right shoulder/lat/tricep things get aggravated. I guess it just feels tight, and then that makes the movements feel different on that side. Yeah. So that was the case here.

The tempo RDLs were challenging. Used straps to focus on the glute/hammies. That also seems to alleviate some tension on the right shoulder region. Focused on recruiting the lat rather than my traps on the presses. Man, those got hard quick. I dropped weight every time because around rep 6 my face was doing this:

trap strain face

Tu | 86’ed the side plank in the warm-up. Couldn’t stay in the proper position; super fatigued in the QL and glute med regions. The snatches were snappy, and I worked on speed on the DUs, keeping the sets under :17. Progress on the Gladiator TGUs is good, but my shoulder started bothering me at the standing lockout position so I stopped and jumped into stretch class. 

W | Kept things light; being a little ginger with the shoulder, and getting heavy on Saturday.

I’ve logged my eats for the past 2 weeks. My protein intake seems to range from around 90g-120g per day; the days I up the carbs for lifting I see I tend to fall short on the protein. Gonna implement some summer supps (protein powder) because I want the mass. All in my butt. Kidding. And my hammies! There are a couple contributing factors, but I’m feeling really fucking great. My skin, however, seems to hate me right now. Will watch the dairy and see what happens.