Immutable Forces

“I don’t know why people are so keen to put the details of their private life in public; they forget invisibility is a superpower.” – Banksy

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99% Invisible >>> What do “the others” see?


07 Sept | Th
Mobility | 3x
Bird dogs x 12 ea
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Wall balls x 7 @16#
Ring rows x 7
KBS x 7 @35#

Work | From the archives
A1. Front squat 4 x 5 (115#)
A2. RNT x 10 ea
A3. GHRs ( -, 10, 10#) [2:00]
B. EMOM x 10:00: KBS x 10 @ 50#
C1. DB bi’s 3 x 20 (15#) [1:00]
C2. Cable tri’s x 20 (30#) [1:00]

Stretch | 15:00

08 Sept | F
[AM] Friday Hike Club | Two Bit Peak
[PM] Home yoga | Vinyasa Flow for the Noobs

09 Sept | Sa
Mobility | 3x
Wall slides x 10
Cossack lunge x 8 ea
Reverse curl-ups x 10

Warm-it-up | TGUs

Work | From the archives
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (40#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Foam roller face | 15:00

10 Sept | Su
Warm-up | 3x
Row x 1:00
DUs x 20
ATYs x 5 ea

Work | Archives a la carte
A1. Chin-over-bar hold x :30 [1:00]
A2. Dip hold x :30 [1:00]
B. BTN press 4 x 5 @ 41×2 (50, 55, 50, 50#) [3:00]
C1. KB RDL 5 x 12 ea (45#) [1:00]
C2. KB snatch x 5 ea (40, 45, 40, 40, 40#) [1:00]
D. Cable pallofs 4 x 12 ea (30, 40, 40, 40#) [1:00]

Handstands at home | NFT


Th | Really like the KB EMOMs.

F | Ooh sore from the FS. Recovery things today.

Sa | Ooh sore from all the things. Just put in some work and got the body moving. Not sure why I’m feeling a little beat up this week; Sleeps were solid. Eats, too. Not on the crazy bus. Just listening to my body… Peaks and valleys. Ebbs and flows. Peanut butter and… everything.

Su | Tested hand positioning on the BTNs, and that one-count at the bottom. Yep, it’s way harder when that’s not zero. The heavier KB snatch wasn’t snappy so dropped it back down in lbs and maintained.

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On Repeat

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Prepping for some fresh Game of Thrones by recalling my favorite lines from the last episode: Little Finger dropping some strategy…

Also fitting words having just witnessed the CrossFit Games finale – Mat Fraser on repeat! I wonder how many scenarios he ran through in preparation.

Beyond the Baelish bombs, this episode of Hidden Brain played in my head more than once this past week, as it was a real fight to find my work flow. A contributing factor might be the summer intern – so many (really-good-and-thought-provoking-but-incredibly-distracting!) questions. But, I also attribute the rapidity with which people fire-off emails – and expect a response – to the interference.

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A repeat

I think we all get how distracting being “connected” can be. The new perspective that intrigued me was the message that the phone, the email, the social media itself isn’t necessarily the concern –  it’s our anticipation of them all. Those looping thoughts running in the background, “Has Susan RSVPed to the lunch-n-learn we’re having five weeks from Thursday?”, “Did Joanie see that link I shared which clearly demonstrates publicly my superiority on that thing we were talking about in private?”, “I wonder how likes my post-workout cheese grater hands have accumulated in the last 4 minutes?”. I exaggerate, but you know the ones; those back-burner thoughts that we often aren’t conscious of, that prevent us from taking our thoughts to the next level and getting into “deep work” mode.

I also thought the part about changing your physical environment in order to cut out the distractions was meaty. I’ve never felt more justified in wanting a “deep work” cabin in the woods to disappear to.

It might take some time before I can build my own Olson & Kundig. In the interim, I’m going to explore finding my own place to escape to – who’s got suggestions?! Do you have a place to which you disappear to focus and get shit done? What about that space allows you to do so?


01 Aug | Tu
Mobility | 3x
Wall slides x 10
GA squat x 10
Glute press x 10
TVAs x 15

Warm-up | 3x
Wall ball x 7
Wall walk x 2 UB
Ring rows x7

Work |
A. KB windmills 3 x 8 ea (35, 3@40#) [:30 btwn sides]
B1. Singles 3 x 50
B2. Push-ups x 6 [:30]
C. BTN press 6,6,4,4 @41×2 (BB, 50, 55, 55#) [3:00]
D1. DB bench 4 x8 (2@27.5, 2@30#) [:30]
D2. Dbl DB row x 12 (25#) [1:00]
E. Snatch-grip DB RDLs 3 x 12 (55, 2@60#)

Stretch | 10:00

02 Aug | W
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Elbow plank + forward tap x 10 ea
Reverse curl-ups x 10

Work |
A. Row x 20:00
B. Bike x 15:00
C. 5x: (29:17)
SA KB BU FR carry x 30m ea (25#)
SA OH carry x 30m (45#)
Bear crawl x 30m
D. Step mill x 15:00

Stretch | 10:00

04 Aug | F
Friday Hike Club!
Two Bit Peak

05 Aug | Sa
Mobility | 3x
Wall slides x 10
Cossack lunges x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Wallballah x 10
ATYs x 5 ea

Work | [Fave w/ globo mods]
A. 5x:
Box squats x 5 (115#)
SL hip thrust x 10 ea (20, 3 @22.5#)
Hip extensions x 10 [2:00]
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
Dbl KB push press x 10 (30#ers) + sit-ups x 5

Stretch | 15:00

06 Aug | Su
Mobility | 3x
GA squats x 10
Scap press x 10
Thoracic rotations x 10 ea
Reaching DBs x !:00

Warm-up | 3x
SA KBS – press – RDL x 5 ea
DUs x 20

Work | [Repeat re-mix]
A1. Hanging straight-leg raise 4 x 8 perfect reps – no swing
A2. Cable pallof press x 15 ea (40#) [1:00]
B1. Chin-over-bar holds 3 x :25 [1:00]
B2. Dip hold x :30 [1:00]
B3. Pistols x 5 ea [1:00]
C. TGUs x 15:00 (2ea @40, 3ea @45, 5ea @50#)

Stretch | 15:00


Tu | Tuesdays are for chests, apparently; benches and dumb bell usage at capacity. Went for 4 sets on the windmills because I forgot to video one. Strict OH pressing is humbling, especially at tempo. They felt good, but the last reps on each were hard. Failed on #4 on the last set; didn’t get it past my pony. Bench felt strong, as did the rows. All the things were turned on by then, and coupled with the sweat and the mirrors, I felt jacked and I am sure that makes the weight feel lighter. Subbed DBs on the RDLs as all the BB were in being used.

W | Some cursing on part C; but I found the grove and kept going. I can’t believe how much I feel the bear crawls in my abs! Correct position = game changer.

F | Monsoons are rad. And make for really sweaty morning after hikes.

Sa | Been a while since I’d done box squats. Took some vid to make sure my form was on point. Modified the barbell hip thrusts to SL versions, because (A) the latter are harder – though the load is significantly lighter so maybe I fucked up the intended stimulus… (B) The smaller diameter of the hex plates makes the, uh, mount on the hip thrusts less convenient. I know, laaaame excuse.

The EMOM was challenging – really had to focus on recovering my breath the last 5 rounds or so. Opted for KBs as the head of the DBs @ 30# are out of control… 

Su | Trunk sesh because oh man, those box squats got me sore. The holds felt strong, as did the TGUs.

Terms & Conditions

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

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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

 

Time Under Tension

“Tension is who you think you should be. Relaxation is who you are.” -Chinese Proverb

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Be who you are

The Chinese, always with such intensity. I think Seth might say they fucked that one up though. (Relax! Check out all the things they got right. And Wiki doesn’t even mention Bruce Lee, weightlifting, or turning gypsum board into food.) Seth’s proverb says, “Fear is who we are. Tension is who we are becoming.

Oh man, I am becoming so hard right now! Haha. But really…


09 May | Tu
Mob it up | 3x
Wall slides + rotation x 10
Single-leg elev hip bridges x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
Ring (TRX) rows x 7

Work | [Repeat]
A. RDL 7 x 5 (2@135, 5@145#); Rest x 1:00
D. Leg extensions 3 x 10 (70, 90, 90#); Rest x 1:00
C. Seated hamstring curls 3 x 10 (90, 80, 80#); Rest x 1:00
B1. DB [alternating?] bicep curls 4 x 20 ea (15#); Rest x 1:00
B2. Cable tricep push-downs x 12 (flat bar @50, rope @40, 40, 50#); Rest x 1:00

Bonus round: EMOM x 10:00, alternating:
DUs x 40
Pistols x 3 ea

Stretch | 10:00

10 May | W
Mobility | 3x
Scap press x 10
Cossack lunge x 10
Pipe press x 5 breaths
V-ups x 10

Work |
A. Cardio Z1
Row x 15:00 (3,421m)
Bike x 20:00
Row x 10:00 (2,220 m)
B. 5x: (NFT, but it took 10:00)
Step-ups x 10
Handstand holds :20-:30
FLR x 10 taps

Stretch + roll | 10:00

12 May | F
Greasin’ the groove | 3x
Pope clammies x 12 ea
GA squat x 10
Prone y raise x 10 [abs – engaged]
TVAs x 15

Work | “Shoulda”
A. 5x:
BB (only) press x 10 @33×1
Single-unders x 30 (DUs… ppppt)
KBS x 10 (45#)
B. BTN press 5 x 3 @4112 (45, 4 @55#); Rest x 2:00
C1. ½ Kneeling bottoms-up KB press 4 x 6 (20#); Right into
C2.Dip hold x :30; Rest x 1:00
D1. Single-arm cable row 3 x 6 ea @30×2 (30,30, 40, 30#); Right into
D2. Single-arm DB bench x 6 ea @2121 (30, 27.5#)

Stretch |10:00


Tu | Had to rearrange the sequence of events based on availability, but things felt really good and strong.

W | Rolled through. Felt the row in my booty instead of my back, which was a win. Everything felt good – especially the handstands >>> handstands FTW!

F | Feeling like I shoulda edged up most of the weights for this workout: heavier KB on A; gone for 60 on B; stacked a 2.5# plate on top of the KB for part C… Interesting to me that the BU KB press and SA row is harder on the left, but on the BTNs and DB bench my right side is the weak side. Hmm.

Dirty Birds & Dollar Stores

“You know what’s better than chicken? Everything.” – Power Athlete keeping it real.

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John Cooper Clarke, Evidently Chickentown

Recently, I was chatting with a non-gym friend about the change of my gymnasium environs from that of a CrossFit affiliate to the globo style.

He politely asked me how it was going, blind to the differences between the two, other than the Kool-aid and the mirrors. When I explained that most days I was really cool with the change of venues – recognizing the opportunities the shift in training has to offer, finding enough familiarity to hit the ground running, and appreciating ALL the amenities and ALL the cleanliness (yes, I will use your shower accouterments, towel service and sauna, thank you!) – some days, oh some days I reminisce for the warehouse. (This is where I refer to my own words on the matter.)

My friends response went something like this, “Ahhh, it’s like you’ve been a hoarder for years and you suddenly realized everything is covered in cat shit and filled with knick knacks from the dollar store.” Um… Yeah… Actually, no.

But his statement got me thinking. It is about taking a step back from what you’ve become accustomed to, and viewing what’s in front of you with fresh eyes. (Anyone else feel like they’re constantly checking themselves on that front? Anyone?) I think what my friend was trying to say is that the only difference between the two gyms, is my perception of what I believe them each to be. Man, I’ve got smart friends!

And here’s a great related read that touches on some of those old beliefs currently getting rewritten in my repertoire. Do any of them sound familiar with you?


29 Apr | Sa
Warm-up | 3x
Row x 1:00
ATYs x 5 ea
TVAs x 15

Work |
A. 5x:
BB press x 10 @33×1
Rope singles x 30
Monster walks x 10 ea
B. BTN press 4 x 5 @4112 (55 – fail on 5, 4 @50#): Rest x 2:00
C1. Half-kneeling bottoms-up KB press 4 x 6 (20#); right into
C2. Single-arm front rack carry x 20m ea (40, 3 @45#)
D1. [Single-arm?] DB snatch 3 x 6 (30, 35, 40#); right into
D2.Single arm bench @2121 (25, 30 – fail on 4R, 27.5# – fail on 6R)

Stretch | 10:00

30 Apr | Su
Warm-up | 3x
Row x 1:00
Slam balls x 5
DUs x 20

Work |
A. Power clean singles x 10 (135, 135, 140, 140, 145, 140#…)
B. Clean pulls 4 x 3 (175, 185#…); Rest x 3:00
C1. Cable pallof 4 x 10 ea (40, 45#…); right into
C2. FLR x :30

Stretch | 10:00

04 May | Th
Mobilize | 3x
GA squats x 10 ea
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 10

Work | “Burns + Grows” [fave]
A. Bike x 20:00
B. Row x 10:00
C. 5x: Goblet squats x 6 @33×1(35#)
Jump lunge x 10 (ea)
Bear crawl x 20m [sub: FLR x :30]

Full stretch | 20:00


Sa | Conducted some pre-workout research regarding the tempo work, as I needed a refresher. Notes resulting from research – some shit just ain’t for keyboards:

tempo is for sketching
Did I get it correct? Sure felt correct

Hope I didn’t fuck up the tempo work. Was still a total tard with the single-under coordination…

Totally cracked myself up attempting them. Right side was sticky with the BTN’s. Dropped down to fiddy so I didn’t do the neck strain thing. Bottoms-up is humbling; watching the footage, looks like I could improve my technique, keeping my elbow in alignment.

Su | The power cleans felt off; slow elbows, which isn’t normally an issue. The pulls felt good. Dug the pallofs and plank action. Footage reveals I need to commit to the lunge on the pallofs; was doing more of a quarter squat thing.

Th | Holy crap that part “C” was fun times. Looks like I could get lower in the lunge on the jumping lunges as well as work on keeping my body in vertical alignment – no lean. Wanted to go heavier on the KB but still some weird shit going on at the bottom on my right side, and the 35#er allowed me to do the movement minus the weird shit. Subbed the FLR for the crawls as the alley way behind the benches was occupied by bros. Would really like to give this a shot with the crawls in the future.

RSN – that’s acronym for Random Site Note – the crew at BBS totally featured battle ropes this week – something I’ve seen a ton of at the new gym… Curious.

The “Other(s)”

“All men seek happiness. This is without exception. Whatever different means they employ, they all tend to this end. The cause of some going to war, and of others avoiding it, is the same desire in both, attended with different views. The will never takes the least step but to this object. This is the motive of every action of every man, even of those who hang themselves.” – Blaise Pascal

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The Golden Rule: Do Unto Others…

Black Mirror, “Men Against Fire”. Watch it. If perception is reality, what’s augmenting your view?


12 Nov | Sa
Mobility | 3x
GA squats x 12
Prone y raise x 12
TVA drops x 15

Warm-up | 3x
Row x 1:00
BB row x 10
DUs x 20

Work | O-lifting – Week 2
Pause snatch [2s @ +1″ and mid-thigh] 10 x 1 (75, 80, 80, 85, 4 @ 90, 95#…)
BTN snatch-grip seated press 3 x 2 (55, 60, 65, 70#)
3x:
Reverse row sit-backs x 6
Hollow holds (bent-knee) to fatigue (1:07, 1:10, :47)

Stretch | 20:00

11 Nov | F
Mobility | Things x 10:00

Warm-up | TGUs

Work |4x:
Jog x 400m
Bench x 5 (75#)
Single-arm KB row x 10 ea (26#)
-then-
Rotating x 30:00:
Prowler push x 30m (150#)
Single-arm OH carry x 30m ea direction (44, 35, 26#…)
KB snatch x 3 ea @ 35#

09 Nov | W
Mobility | 3x
Scap press x 10 s-l-o-w-l-y
GA squat x 10
Reaching dead bugs x :40

Warm-up | 3x
Row x 200m
DUs x 30
PVC moves

Work | O-lifting – Week, uhhhh, 2…? Affirmative.
Clean high-pulls 4 x 2 (155#)
Rack jerk 6 x 1 [across] (125#)
Pin front squats 4 x 3 (115, 3 @125#)
Single-arm KB OHS 3 x 3 (26#er) 

Straaatch | 20:00


W | Booty status at the start of the session: all kinds of sore. The first opportunity to work from jerk blocks! That’s some handy shit for gauging one’s dip. Also makes putting the bar down fun. Like dropping a mic; very dramatic.

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The big finisher

F | Man this workout was pretty humbling. The prowler push followed by the OH carries fatigued my upper back and shoulders fast, thus the reduction in KB size each round. I’m pretty sure the first 1/3 of the time I wasn’t in the proper position pushing the sled. And warming up with TGUs, not sure that was the best idea either. Learning moments. And fall weather, prowler pushes, and the super moon make for a pretty sweet Venn diagram of a workout. The middle gooey part.

Sa | Worked on opening up my stance in the catch position on the snatches. Helped immensely. No air brakes, well, less air brakes. I think I’m protecting that hip, but the wider stance feels good, so hopefully changing that pattern will set things in better motion. Speaking of brakes, it’s so funny how that happens with pressing. Sixty-five felt challenging, but not crazy… seventy got about 1″ off my back. 

Here’s some footage of the air brakes. Commentary courtesy of Smart Ryan:

SPUDs

“What horrifies me most is the idea of being useless: well-educated, brilliantly promising, and fading out into an indifferent middle age.” – Sylvia Plath

One of my favorite new podcasts is Note to Self, “a tech podcast about being human”. My most recent favorite episode was about LEGOs, which I have loved since I was a small human, and no doubt played a role in my choice of professions. Bold colored blocks with which you can create anything! Or you can just leave them all over the floor for your nemesis to step on. Brilliant.

The podcast episode debates the evolution of the LEGO, from “free-building” into kits. (Bullshit gendered kits, I might add. ) It was a very interesting conversation; many audible “Yeeees!”s from this chic. I particularly liked the part on the addition of SPUDs. Those would be “Single Purpose Useless Decoratives”.  Hey I know a few of those! What a great acronym of what not to become. SPUD: the Lego version of the DNBs.

In other news, James Clear has provided me with the solution to my portfolio creation problem: portfolio (sans) pants!

portfolio pants
Oh man, I am gonna be so productive!

I know that’s what you’re thinking. What the fuck are you talking about, Morgan? Read this article and it will all make sense:

The Akrasia Effect: Why We Don’t Follow Through on What We Set Out to Do (And What to Do About It)


11 Jan | M
Pillars | 3x
GA Squat x 10
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 1x
Row x 300m
Wall walk x 1
TGU x 2 each side

Work | 10:00 @ a consistent pace  (4 + 150)
Row x 150m
Bench press x 5 @ 65#
Wall-pressing dead bugs x :30
-Rest x 4:00-
10:00 @ a consistent pace (3)
Double KB swing x 5 (Singles x 10)
DU’s x 30
Wall walk x 2
TGU x 1 ea (44#)
-Rest x 4:00-
4 sets:
AD x 10 cals
Body row x 5
GHR x 7

Stretch | 20:00

09 Jan | Sa

Work | O-Lifting
Snatch pulls 5 x 3 @115% (115#)
Snatch + 2 OHS x 5 (75#) he-ips
4 sets:
Samurai squats x 5 ea (35#)
Banded dead bugs x 1:00

Stretch | 15:00

08 Jan | F
Pillars | 3x
Plank + reach thru x 10 ea
Super bird dogs x 10 ea
SL Elevated hip bridge x 10 ea
RDL x 10

Work| Deficit DLs 4×2 (185,195,205,205#)
4 rounds:
Rev Zercher lunge x 5 ea (55#)
Banded Pallof horizontal press x 10 ea
Monster walks x 12 ea
Rest x 2:00

Stretch | 10:00

07 Jan | Th
Work | Class
EMOM x 30:00
Evens: AD or row x :45
Odds: DUs x 20

Stretch | 20:00

06 Jan | W
Pillars | 3x
Wall press + rotation x 10
Elevated SL hip bridge x 10 ea
Prone Y glute press x 10
Clammie hold x :30 ea

Warm-up | AD x 5:00

Work | Clean pulls 7 x 2 (140,140, 150,150,160,160,160#)
Tall jerks 5 x 2 (65#)
4 sets:
Box squats x 3 (95,115,135,135#)
BTN press x 5 (55#)
Banded dead bugs x 10

05 Jan | Tu
Pillars | 3x
GA squat x 8
Super bird dog x 10 ea
Hip hikes x 15 ea

Warm-up | 3x
Row x 100m
Wall ball x 5
PUs x 10

Work | 6:00 class
EMOM x 16:00 rotating:
Bench x 3 (80#)
Dbl dead bugs x 8
EMOM x 16:00 rotating:
Thruster x 3 (75#)
Wall walk x 1 + 5 shoulder taps ea

Stretch | 20:00


The hips are still recovering from my week off in the frozen tundra. I was sore pretty much all last week in the lats and the hip flexors. Added some shoulder taps to the wall walk on Tuesday. Those samurai squats were rough Saturday. I feel them in my low back on the right side, WHICH I KNOW IS WRONG! And I added some GHRs to yesterday’s workout, because I am a hypocrite. Trust the program.

I really enjoyed hopping into the class workouts. It makes it easier when I am feeling not so into it, which usually directly correlates with the temperature in the gym. Hoping to be more focused at the gym this week than I was last. I’m making a comeback from the holiday season! Fucking holidays.

Gonna do some food logging for the next 30 days just to get back on track. And I’m gonna try to keep a lid, or cork, on the scotch until Superbowl SunYAY. Also going to shoot for fasted mornings 3-4 times a week just to see how it affects things. Working that metabolic flexbility #staybendy