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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My Pleasure

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01 May | Tu
Warm-up | 3x
Row x 1:00
KB RDL x 5 ea
Goblet x 5
KB snatch x 5 ea

Work | FTA
A1. SA press 5 x 5 [RI] (2@25, 3@27.5#)
A2. Good morning x 10 [1:00] (75#)
B1. Zercher squats 3 x 5 [1:00] (2@115, 125#)
B2. KBS x 7 [1:00] (60#)
C. Bike x 20:00

03 May | Th
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10
DUs x 20

Work |
A. Sumo DL 7 x 2 [3:00] (205, 215, 2@225, 1 rep @235 (PR), 2@225#)
B. RFESS 5 x 8 ea [:30 btwn sides] (15, 2@17.5, 20, 22.5#)
C. SL hip bridge hold 3 x :30 ea [:15 btwn sides]
D. EMOM x 10:00, DUs x 40 30

04 May | F
Mobility/Warm-up/Holy fuck this took me longer than I had planned | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Hip CARs x 3 ea
TGUs x 2 ea (40, 45, 50#)

Work |
A1. COB negatives 5 4 x 4 @ 33_1
A2. Push-ups x 10 (last 2 rnds on my knees)
A3. SA press x 5 ea [2:00] (2@25, 2@20#)
B. Seated cable rows 5 x 10 [1:00] (70, 4@60#)
C1. Face pulls 4 x 12 (20, 3@30#)
C2. Bi’s x 12 (ea) [1:00] (15, 17.5 2@15#)
D. Row Stairs x 10:00, alternating easy + challenging pace OTM

05 May | Sa
Camelback – Cholla Trail

06 May | Su
Mobility | 3x
GA squats x 10
SA plank hold x :20 ea
Reverse curl-ups x 10

Warm-up |
Bike x 10:00, e’ry 3:00:
Push-ups x 5
DUs x 30

Work | [Fave Buffet]
A. 4x:
Box squats x 5 (125#)
SL HB x 10 ea
GHR x 10 [2:00] (15#)
B. EMOM x 20:00, alternating:
Slam balls x 10 (20#)
DB push press x 10 (20#ers) + sit-ups x 5

Stretch | 10:00


Tu | Workout felt good. Pressing on the right side weak out of the bottom. Man, KBS feels good, as do dem zerchers.

Th | Sumos felt gooood. PR! Hammies sore from Tuesday. Don’t think I’ve ever felt the split squats so much in my glutes and hammies – solid. The DUs felt awkward and clunky and I was squeezing my shoulders, so I dropped some reps. The movement felt better by the completion of the EMOM. Just a little rusty… and maybe a little fucked up from heels all week.

F | Weak. As. Fuck. Not happy at all with how this workout felt. Eeked out four rounds on part A; felt awful, and not in a challenging way, in a nothing wants to work way. Where my lats at on part B. And felt like my body with two halves on the rower. So much so that I stopped and did intervals on the stairs. Here’s to tomorrow being a new day. And to setting up some shoulder PT.

Sa | Was the person starting up Camelback at the time I am usually gone and sipping coffee in the sun. The company was worth it. It’s good to mix it up.

Su | Feeling the RFESS in the booty. Didn’t want to work out. Did it anyway. The day turned around.

Like You Mean It

 

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

Stephanie Brooks_Strategy 5-01.png

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?

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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.

Placebo

“The bourgeois prefers comfort to pleasure, convenience to liberty, and a pleasant temperature to the deathly inner consuming fire. ” -Hermann Hesse

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01 Mar | Th
Mobility | 3x
Cossacks x 8 ea
Bird dawgs x 10 ea
Scap press x 10
Rev curl-ups x 10

Work | FTA
A. Stairs x 15:00
B. 3x:
RDL x 5
GM x 5
BS x 5
Kang x 5
C. FS 5 x 5 [3:00] (130, 135, 2 @140, 145#)
D. Close-grip lat pull-downs 4 x 12 [1:30] (75, 3 @85#)

02 Mar | F
Work |
A. 4x:
BB bench x 10
Pull aparts x 10
KBS x 10 (45#)
B1. (Neutral-grip DB) Betch 5 x 5 [1:00] (3@25, 2@30#)
B2. Dbl DB bent-over row x 10 [1:00] (3@25, 2@30#)
C. EMOM x 20:00, rotating:
PC + PP x 3 (subbed tall cleans) (5@95, 5@105#)
DUs x 30 (all UB)

03 Mar | Sa
Mobility | 3x
Cossacks (Yep, again! I am really enjoying how these feel) x 8 ea
Wall slides x 10
Pistol aka glute check x 2 ea
Shoulder CARs x 3
Hip CARs x 1

Work |
A. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8
B. Sumo DL 7 x 2 – build [2-3:00] (185, 2@195, 2@205, 215, 225#)
C1. Dip hold 4 x :30 [1:00]
C2. COB lowers x 5 @3_13 [1:00]
D1. McGills 3 x :20 ea
D2. Bent-knee leg raise x 10 Wall-pressing DB x 20 reps
E. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8

Stretch | 15 glorious fucking minutes

04 Mar | Su
Warm-up | 3x
Wall ball x 10 @15#
KB RDL x 8 ea @35#
KB press x 5 ea @25#

Work | FTA
A1. Box squats 5 x 5 (125, 130, 3@135#)
A2. SL hip bridge x 10 ea
A3. Hip extensions x 10 [2:00] (15#)
B. EMOM x 20:00, rotating:
Slam balls x 10 @ 20#
Dbl DB push press x 10 + sit-ups x 5 (25# DBs)

Stretch | 10:00


Th | Felt a little sluggish.

F | Felt better. Banged up shoulder was the limiter on B1; pressing out the bottom is where it’s sticky and doesn’t feel good. Same shoulder was NOT having the push press, even at BB only, thus the substitution. The cleans felt snappy, kept the lbs light.

Part A footage for fun, (I was curious to see if the pull aparts looked different on one side than the other):

Sa | Dang the sumos felt fast off the floor. Made the set-up checklist: toe turn, turn on quads, spread the floor, shoulders, breath, drop the scoops straight down, lift. Two-twenny five is my standard DL 1RM, or at least it was 07 Dec 15. Shoulder wasn’t having any hanging from the bar. Thigh rub on the dead bugs which made me laugh; that’s where all that ice cream has gone. Sweet. That means more lbs on the sumos, yes?

Su | Sore in the upper booty meat from the sumos. And in the lats where they connect to my arm pits. Workout felt good. That part B gets me fired up. Kept the grip neutral on the push presses and that seems to be okay on the shoulder; as were the KB presses in the warm-up. We’ll see how things feel tomorrow.

Prepping for the running in April – and preferring to avoid the treadmill – I am going to incorporate the alternation run/jog into the morning dog walk. We’ll see how much Bo loves that ❤ I just recently noticed he’s got the senior dog rocking horse run happening now. Seriously, how do we deserve dogs?

Garden Gifts

There are days that walk through me
and I cannot hold them.
So I fall in love with the man in the moon.
He makes the tide uncover me. Then takes off
his glasses and explains, ‘I’ve brought you
this gift: the starkness of my hands and
the crater of my mouth.’

-Katherine Larson, The Gardens in Tunisia”

arsenault for you


12 Feb | M
Work | FTA
A. 4x:
Cossacks x 10 ea
SL HB hold x :40 ea
Reverse fly x 10 (10#)
B. FS 5 x 3 [3:00] (135, 2@145, 150, 145#)
C. 1-1/4 BS 3 x 4 [1:30] (105#)
D1. Snatch-grip RDL 3 x 10 [!:00] (95, 105, 105#)
D2. BTN PP x 5 [1:00] (65, 75, 85#)

14 Feb | W
Warm-up | 3x
Row x 1:00
KBS x 10 @45#
ATYs x 5 ea

Work |
A1. Seated SA DB press 5 x 8 ea [1:00] (25#)
A2. Pendlay row x 10 [1:30] (80#)
B. Neutral-grip DB bench 4 x 8 [1:30] (25#)
C. PU machine 3 x 10 [1:00] (60#)
D. Pallofs 3 x 15 ea [:30 btwn sides] (20#)

17 Feb | Sa
Mobility | 3x
Cossacks x 8 ea
Wall slides x 10
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 8

Work |
A. 4x:
Row x 300m (1:16, 1:17, 1:16, !:15)
Dip hold x :30
COB hold x :25 (failed on the last round at 10s, jumped back up for 10… and then 5)
B. 4x:
Sled walk (135#)
McGills x :45 ea
DB bis x 15 ea (17.5#)
C. Stairs x 20:00

Stretch + handstands | 15:00

18 Feb | Su
Mobility | 3x
Shoulder CARs x 3 ea
Prone y raise x 10
Hip CARs x 3 ea
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
KBS x 10 @45#

Work |
A. Sumo DLs 7 x 2 – build [3:00] (185, 195, 205, 2@215, 2@225#)
B. Front-rack fwd lunge on a plate 3 x 10 ea [2:00] (35/40#)
C. 5x:
DUs x 30
Sit-ups x 10
Jump lunge x 10

19 Feb | M
Warm-up |2x
Mob things
Thoracic rotations x 8 ea
Pistols x 3 ea

Work |
A. Bike x 20:00
B. Row x 10:00 (2175m)
C. 4x:
HSW x 10m
Step-ups x 5 ea
Side bridge x :30 ea
D. Bike x 20:00
E. Row x 10:00 (2157m)


M | Held the HBs for the full forty. Boom. Lots of shaking and very uncomfy. I anticipate feeling those tomorrow. And the day after. Squats felt good; definitely feeling yesterday’s during today’s.

W | Right shoulder limiter on the presses and bench. Pull-ups were a challenge, aaand mildly frustrating due to grip.

Sa | Felt sore and slow. But much better after.

Is being called a cunt supposed to be offensive? Huh. Sounds powerful to me…
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uddenly I feel like I should watch American Beauty.

Su | According to this blog it’s been… before this blog that I’ve done sumo-style as a lift (not part of a met-con). I really liked them; really felt the movement in my legs and booty rather than my lats/back. Cool. My 1RM for standard DL is 225… and the last two sets sumo at that weight felt strong, and left much in the tank. Cool. Did I say that already? All excited after the DLs… and then got slapped in the face by the front-rack. Ooh those are mean. 😉

M | Really sore booty. The movement felt good. Zen rowing.

 

 

Sheathed

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

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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!!!

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

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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…