Gravity Facts

 

“You can’t start a fire, Worrying about your little world falling apart.” -The Boss

how is yous

Continuing down the multitudes of you, you, you path I seem to be meandering, some recent questions were fired up from Hidden Brain. This week’s episode was a little bland – I struggled to relate to the real life examples they gave – but there were still some meaty bites in there.

The first piece I’ve been chewing on is called Odyssey Planning. Essentially, it’s developing 3 completely different variations of your 5-year plan, and then using those articulated alternatives to take action in a new direction. Again, combating this idea that there is one path, one plan, one self. I like it.

The other spark was that of “gravity problems” – problems that we get stuck on that really aren’t problems at all:

“If it’s not actionable, it’s not a problem, it’s a circumstance. Once you accept your gravity problem as, in fact, not a problem but a circumstance – maybe a difficult one, maybe a heart-breaking one – but just a fact, you free yourself to go do something you can do.” -Dave Evans, Designing Your Life

What would the titles of your three Odyssey Plans be? Do you have any gravity facts weighing you down?

Facts of Life from Jo Polniaczek


29 Aug | Tu
Mobility | 3x
Wall slides x 10
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
TGUs x 2 ea @ 40, 45, 50#

Work |
A1. Seated SA press 5 x 8 ea (2 @27.5, 3 @25#)
A2. Cable row x 10 (70, 4 @60#) [1:00]
C1. Tricep (cable?) push-downs 4 x 15 (3 @40, 30#) [1:00]
C2. Hammer curls x 20 (10#) [1:00]
B. Concentric bench 5 x 5 (75, 3 @85, 90#) [3:00]
D. Easy bike x 15:00

31 Aug | Th
Mobility | 3x
GA squats x 10
Scap press x 10
Popes x 15 ea

Warm-up | 3x
KB things x 5 ea: goblet – swing – SA swing – snatch – RTW – RDL

Work |
A. Row x 20:00 (4505m)
B. Wall walks 4 x 3 [2:00]
C1. Farmers carry 5 x 20m (50# KBs)
C2. Wall-pressing dead bugs x 20
C3. Cossack lunges x 5 ea OHWL x 10

Stretch | 15:00

01 Sept | F
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 16
Monster walks x 10 ea

Work |
A. Bike x 20:00
B. TGUs x 16 (4 ea @40, 45, 50, 60#)
C1. Hip extensions 3 x 8
C2. Reverse DB fly x 12 (10, 2 @12.5#) [1:00]

Stretch-ish | 15:00

02 Sept | Sa
Work | Snatch Sesh @ DTP HQ
A. Snatch balance complex – 4 sets:
Pressing snatch balance x 2 (45, 55, 65, 65#)
Heaving snatch balance x 2 (65, 65, 75, 75#)
Snatch balance x 1 (80#)
B. Snatch high-pull 3 x 3 [across] (100#)
C. Segmented snatch 5 x 3 [build] (3 @75#, 2 @80#)

03 Sept | Su
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slides x 10
Side clammie hold x :20 ea

Warm-up | 3x
Banded RDLs x 8 ea
DUs x 30
DLs x 3

Work |
C. Deadlifts 5 x 3 build (185, 190, 195, 200, 195#) [2:00]
D. Reverse Zercher lunges 3 x 5 ea (85#) [1:00]
A. Shoulder CARs 3 x 5ea
B. Hip CARs 3 x 5 ea

Stretch Home yoga | 20:00

04 Sept | M
Warm-up | 3x
Row x 1:00
KBS x 10
SA KB snatch x 5 ea

Work |
A. Barbell complex x 5 sets: (BB only)
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 building [2:00]
C. Good mornings 3 x 10 [1:30]
B/C. 3x:
Suitcase carry x 30m ea (50#)
XO step-ups x 10 ea
Handstand stills x max
D. Knee extension machina 3 x 12 (70#) [1:00]

Handstand play + stretch | 15:ish


Tu | Feeling really good post hike. Sore in the calves hips a little bit. Rearranged the workout sequence because they need more racks at Globo Mountain. Hammer curls: burn like a MF in the bi’s and make for veiny arms. Failed on the very last rep of the bench press; was a solid 5s iso hold.

Th | The row time passed surprisingly quick; really focused on my form – not cheating the release. Wall walks are still fun; performed the last 2 unbroken in an effort to better my first “step”. Cossacks didn’t feel great on the right side; not painful, just still feeling some fatigue from The Hump, so I subbed overhead walking variety.

F | Is there an advantage to using an incline bench for reverse flies? I just do them bent over… Bike felt really great. As did the get-ups. A nice session to head into the weekend with.

Sa | Kept it light and speedy on the snatch sesh, as it’s been a while. Things felt good. The last half of C my flexors were trying to be glutes, and made the last set power snatches for that reason. I need a glute switch. Some delicious post-workout hammie quivers – washed down with a burger and strawberry malt with the crew at Joe’s Farm Grill (which was also delicious! And holy smokes – those trees! <3).

Su | The weight felt smooth until that last attempted rep at 200#, and then they all felt harder. Not moving that datum much, but feel great – all three H’s – so, I say, “so what”.  

M | As I worked through the barbell complex my low back didn’t loosen up at all; it was feeling really sore when I ran the roller across it in warm-up and I noticed how tight it was whilst on the AM dog walk sesh. It was an easy call to scrap B & C for some recovery work.

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Succession

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed.” -Einstein

Death Maiden
Death and The Maiden | Pierre-Eugène-Emile Hébert

This week’s c-a-r-d-i-o time was spent ruminating on The Tim Ferris Show with Esther Perel. While the title reveals the focus of their discussion, the nearly two-hour conversation touches on a variety of topics, as is often the case on Ferriss’s podcast. I thought Esther’s differentiation of “revival vs survival” of traumatic events and her elaboration on “eroticism as the antidote to death” were really illuminating. It’s an engaging conversation, but then, perhaps I’m sucker for conversations on conversations – and on relationships and how they (and in turn, we) shape our experiences. Aside from all that Esther is a great storyteller! And not just because I’m also a sucker for an accent.

The podcast reminded me of this scene in Mad Men for a few reason. What is it that you want to say/tell? What’s in a definition?

And as the comments that follow the audio of the podcast reveal, it might leave you with more questions than answers – the good ones always do…


23 May | Tu
Mobility | 3x
Elbow plank + reach thru x 10 ea
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
Slam ball x 5
SA KB press x 5 ea

Work |
A1. Bottoms-up TGUs 3 x 3 ea [RI] (25, 25, 30#)
A2. Quad hip ext holds x :20 ea [As req’d]
B1. RNT rev lunge 3 x 10 @32×1
B2. BB [only] front squat x 10 [1:00]
C. Front squat @22×1 5,4,3 (115#) 5,4,3 (125, 120#) [3:00]
D. Snatch-grip RDL 4 x 8 @31×0 [2:00] (95, 3@105#)

24 May | W
Rolling + MFR | 10:00

Work |
A. Treadmill x 30:00 (Incline 5 @ 3.8)
B. Hip CARs x 10:00
C. 3x: HS hold x :30 + shoulder CARs x 3 ea

Stretch | 15:00

25 May | Th
Mobilize | 3x
Wall rotations + slides x 10
Single-leg elev HB x 12 ea
Reaching dead bugs x :45

Work |
A. Thoracic rotations 3 x 12 ea [:30]
B. 10:00, rotating: (4 + 250)
Row x 250m
Push-ups x 5
Body rows x 10
C1. SA DB “Z” press [alt] 4 x 6 ea [RI] (25#)
C2. Dbl DB row 8 @2113 [1:30] (25, 3@27.5#)
D1. DB Incline bench, alt. 3 x 8 @2111 [RI] (27.5#)
D2. Pull-up machina 3.3.3. [:15, 1:30] (50, 40, 40, 50#)

Stretch | 15:00

27 May | Sa
Fire | 3x
Cossack lunge x 12
Scap press x 10
Glute press x 10
Pope clammies x 15

Flow | 3x
Wall balls x 10
Ring rows on the TRX x 8
Samurai squats x 3 ea

Work |
A1. Kneeling BU KB press 3 x 6 ea [:15] (20#)
A2. Suitcase carry x 20m ea [:15] (45, 50, 50#)
A3. Star plank x :15 ea (from knee x :20 ea)
A4. SA FR carry x 20m ea [1:00] (50, 60(R side), 50#)
B. 5x: Bike x 5:00 @80% then x 3:00 @recovery pace

Stretch | 15:00


Tu | A & B felt good. The front squats were not my best; on the 4th rep at 125 I really caved forward. Suspecting the mirrors – focusing on the visuals rather than feeling the movement – I turned directions in the rack and the last two sets on the second wave went much better. The barbells at the ballpark are slippery fuckers and make the snatch-grip tricky even with straps. Regardless, I really felt those in the upper glutes.

W | By the time it was time for training on Wednesday evening, oh man, the soreness from previous day’s work had started to show itself – sore adductors, booty, quads, in that order. The lighter load was nice. The CARs felt pleasant (the internet tells me that’s “Controlled Articulation Rotations” for those of you thinking about talking tow trucks right now, as was I). The shoulder ones felt really good; the hip ones… I am not sure I was doing them right. Other than the bear pose I didn’t feel any stretch or opening up. Maybe it was just the encore presentation, and when I try them again I’ll find the way.

Th | Really, really liked the Z presses. When I watch the footage of myself on the pull-up machine I really see my traps fire, but I swear when I perform them I feel the initiation in my back. That finish at the top though – tricky with the bent knees… I want my feet in front of me. Maybe I should practice #Mayhemism

Sa | The cossack lunges during mobility felt the strongest they have in a while. I did not have barbell over my head – this shit amazes me:

Failed at the star plank; they totally jack my lower back on the “bottom” side. Did them from my knee which felt like cheating but still so. much. squeezing (and shaking) in the flutes so can’t be all bad. Not sure how that helps what is weak that prevents me from doing it straight-legged though…#notesforTommy

Curious how I could measure 80% for 5:00 at a time, I used the heart rate grips periodically during the bike intervals. I’m accustomed to PRE for AD sprints but this is new, so just testing shit out. During the 80% intervals my heart rate was between 135-140 and during the recovery segments it was between 106-108. It was funny how much my music could help or hinder my RPMs! Also, have you ever paid attention to the lyrics to Pumped Up Kicks – totally dark and fucked up. No wonder I like it.