Unseated

“There’s no the answer. What we need is variety. The best position is the next position.” -Galen Cranz, on the best kind of chair

sitting is death.jpg
Creative seating solutions

After two weeks on my ass (at a desk in my rad new office space), I’m back standing. It feels glorious. Or at least not like I have restless leg syndrome anymore. Thankfully the new work environs is position variation friendly.  In case you’re curious, as was I, here’s a podcast on how we wound up seated in the first place >>> 99% Invisible – Edge Of Your Seat


17 Jan | W
Mobility | 2x
Cossacks x 10 ea
SA floor-facing plank x :20 ea
Popes x 15 ea
Pistols x 3 ea

Work |
A. Sterrrz x 15:00
B. Bike x 15:00
C. 5x:
Front rack KB carry x 30m (35/40#)
Box step-ups x 10 ea (20# DBs in the FC position)
DUs x 30
D. Sterrrz x 15:00, last 5:00 up level at ea min.

18 Jan | Th
Mobility| 3x
Bird dawgs x 10 ea
Glute press x 10
TVAs x 15

Work |
A. Bike x 20:00
B. GH hip extensions 4 x 10 (10#)
RNT (out) x 5 ea
BS + jump x 5
C. BS 5 x 4 [3:00] (4@155, 160#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. Yump lunges 3 x 20 [1:00]

19 Jan | F
Warm-up | 3x
Banded RDLs x 10 ea
Banded row x 10 ea
Slam balls x 7

Work |
A1. ½ Kneeling SA (BU) press 4 x 7ea (18, 2@20, 25#)
A2. KBS x 10 (50#)
A3. Alt DB SA snatch x 3 ea [1:00] (35#)
B1. BB bench SA Z press 5 x 7 [1:30] (20, 3@22.5#)
B2. Chinese row x 10 ea [2:00] (25#)
C. Close-grip lat PDs 4 x 10 [1:00] (80, 3@85#)
D1. DB bis 4 x 12 [1:00] (15, 3@20#)
D2. Tricep PDs x 12 [1:00] (20#)

20 Jan | Sa
Mobility | 3x
Monster walks x 10 ea direction
COB hold x :20
Samurai squats x 3 ea
Shoulder CARs x 3 ea

Work
A. Bike x 20:00
B. 5x:
Rev sled walk x L (+135#)
Reg sled walk x L
DBL OH carry x L (30# DBs)
HS hold + hip taps x :30
C. Stairs x 15:00
D. Bike x 10:00

21 Jan | Su
Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam balls x 5

Work |
A. 10x: Power snatch x 2 + OHS x 1 [2:00] (4@85, 2@90, 2@85, 90, 95#)
B. Clean pulls 5 x 3 @ 115% (180#)
C. GHR 3 x 12 [1:00] (10, 15, 15#)
D1. Bi’s 4 x 12 [1:00] (17.5#)
D2. Tri’s s 12 [1:00] (20#)


W | The 45# KB bugged my shoulder so went “light” but the carries were still uncomfortable, despite the “easy” weight. Dang, dumbbells with the step-ups added some intensity. I see what you did there with the DUs followed by the racks. Last minute on part D was at level 12, no manos on the rail. That 60s put the day in perspective

Th | Man, these longer work days are kicking my ass, a skoatch. Reminding myself it’s just adjusting some habits, but still dialing that in. The workout felt good. I was shooting to do the BS at 165; the first set at 155 felt heavy, but less so on the second. The last set had me realizing I could have added 5 for at least the last two, sets. Hmmm. The 1-1/4 were intense and, yep, felt like I was going to fall on my face during the jump lunges. But I did not. Those are the closest things to AD sprints in terms of the burn at the globo, at least so far…

F | Can start with more lbs on the half-kneeling press and single-arm snatches. The shoulder wasn’t having the bench. Chinese row took a round to get the right things online, but then… ooh yeah. Upped the weight on the pull-downs. Failed on the last rep of the bis on sets 3 and 4 on the right side; assisted with a little help from my friend (the left hand).

Really felt Thursday’s session going in, especially in the upper, outer booty. See super accurate anatomical sketch below:
Seeing starsSa | Have I done double OH carries before? Likely. Those were intense, especially when you factor in the hip taps that followed. Fatigued EMOM-style with part B.

Su | The barbell session was fun; felt a little rusty, but that makes sense. They only have the girthy 45 pound barbells at the globo, but that bother me less than in the past. Form on the second snatch got a little shitty about midway through (thus the dip back in lbs) but I narrowed my grip a little bit and things felt snappy again. Took a few reps to get in the groove on the pulls. Cues for next time: spread the knees (you know what I’m sayin). Experimented a little on the height of the GHR, and upped the lbs. Man do those suckers light my hammies up. Very nice…

Advertisements