“The best thing you could do is master the chaos in you. You are not thrown into the fire, you are the fire.” – Mama Indigo (another gem courtesy of Design Crush)
Lots of fire posts recently…Hmm. Let’s blame Daenerys.
24 May | Tu
Warm-up | Run + Mobility with KBs
Work | Class workout
Deficit DLs 4 x 2 (165,175,185,195,185#)
Rest x 3:00
30/30’s, 4x, rotating:
Pull-ups (zing zows)
Make-it-awkward brought to you by cat/cow | 20:00
23 May | M
Mobility | 3x
Prone glute press x 10
Bird dogs x 10 ea
SA plank x :20 ea
Warm-up | 3x
Run x 200m
Wall ball x 7
Push-ups x 7
Work | Back squat 5 x 1 (135,145,155,165,175#)
EMOM x 10:00
1-1/4 Back squat x 3 @ 50% of ‘A’ (90#)
Death march x 4 (25#ers)
Rest x 1:00 btwn
Stretch | 20:00
M | Maaaybe have a new 1RM coming on the back squat; 175 felt not hard.
The appetite’s been a little weak and I was feeling skinny after my workout, so I had ice cream for dinner! Good plan. Don’t wanna lose my gainz. Here’s the thing, people say it’s your hands that give away your years, and they are wrong. It’s flapjack booty! Of course I want to be mobile and healthy and all that, but I want the form to follow the function, yo. No slack in the mass. Dropping some archispeak on ya right therrr.
Tu | The soreness from Monday’s squats really set in Tuesday afternoon. Really. Glutes and hammies. Made the engagement on the deficit DLs really apparent. Ali suggested I adjust my set-up a bit, getting my shoulders in position from more of an upright position, like a clean, and that really helped isolate the GH, and reduced the strain I was feeling in the lats.
The second half of the workout was a little Murph preview. Scaps, mid-back, and triceps: en fuego.