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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Which One

“We have two ears and one mouth, and we should use them in that proportion.” -Epitectus

versions
And how will I know you’ll listen?  Which one are you choosing?

And this cracked my up. But if you had to pick one…


09 Aug | W
Mobility | 3x
Wall rotation + slides x 10
Cossack lunges x 8 ea
TVAs x 15
Popes x 15 ea

Warm-up | 3x
Row x 1:00
Wall ball x 7
SA KB press x 4 ea

Work | Repeat Remix
A. HHPC – HHPC – TC – FS @115#
B1. DB snatch 7 x 3 ea (35#) [right into]
B2. SL hip bridge x 10 ea (20#) [1:00]
C. Lat pull-downs 4 x 10 (80, 4@70#) [1:00]

Stretch-ish | 10:00

10 Aug | Th
Mobility | 3x
Scap press x 10
Reverse curl-ups x 10
Pistols x 2 ea

Work | Repeat-ish
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Cross-over step-ups x 7 ea
Handstand holds
Samurai squats x 3 ea @35#
D. Step mill x 15:00

Stretch | 10:00

11 Aug | F
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Reaching dead bugs x :45

Work | Repeat
A. TGUs 3 x 3 ea (35, 45, 50, 60#)
C1. SA DB Z press 4 x 6 ea (25, 3@27.5#)
C2. Db row x 8 @2113 (25#)
B. Reverse Zerchers 3 x 8 ea (80#) [1:00 btwn legs]
D. 5x:
Goblet squat x 6 @33×1
Jump lunges x 10
FLR x :30

12 Aug | Sa
Shaw Butte Hike
5.5 mi

13 Aug | Su
Warm-up | 3x
Row x 1:00
Wall balls x 10
A-Y-Ts x 5 ea

Work | Repeat-ish
A1. Press 7 x 5 (65#)
A2. DUs x 20 [2:00]
B. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30

Stretch | 10:00


W | I had planned on doing deadlifts, but then last minute decided to do some tall cleans and front squats because they are fun and I haven’t done them at Globo Mountain Ballpark edition. Rolled through the rest of the session. I think I was fighting a bug on the front end of the week – had some seriously low energy. But, better by mid-week.

Th | I dig these cardio sammich format workouts – I mean, for cardio. The the last 8:00 of rowing – involves a countdown that goes something like this:
“More than halfway done!”
*Closes eyes for what feels like 2:00 – nope, that was 34 seconds
*Focuses on fast drive, extending recovery
“Oh look! Five minutes! I can do anything for 5:00!”
“Oh look! Four minutes! I can do anything for 4:00!”
“Oh look! Three minutes! I can do anything for 3:00!”
“Last 90 seconds like you’re on the water… go!”
“Fuck. I love rowing.”
“But let’s not do this again soon, or at least for, like 10 days.”

F | Felt good. Scaled back because of the hike planned for the following morning. The goal is no tricky hip business before or after The Anniversary Hike this year.

Sa | Rescheduled The Hump hike due to t-storms, so we stuck around PHX and hiked surrounded by monsoon-y weather instead. It was pretty great.

stormy shaw
The Start at Shaw Butte

Su | Press felt strong; really felt the pushing through the ground. Part B is the closest thing to AD sprints I’ve found at the globo… so far.