Comfort Food

“People who shut their eyes to reality simply invite their own destruction, and anyone who insists on remaining in a state of innocence long after that innocence is dead turns himself into a monster.” -James Baldwin

say-grace

Anomalous Observations : the thing that doesn’t fit with any of your beliefs; that which pushes you to develop a better theory because you have something else you have to explain.


30 Jan | M
Mobility | 3x
GA squats x 10
COB hold x :20
Reverse curl-ups x 8

Warm-up | 3x
AD x 1:00
Wall ball x 7
Banded rows x10

Work | [From the archives]
EMOM x 10:00, rotating:
Clean – FS – FS (115, 120#…)
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + hip taps x 10
Slam balls x 7 (30#)
– Rest x 4:00 –
TGUs x 10:00 (53# KB, 30# slam ball)

31 Jan | Tu
Mobility | 3x
Adductor squats x 10 ea
Single-leg elevated hip bridge x 10 ea
Single-arm plank x :20

Warm-up | KB complex

Work | [From the archives]
7x | Press x 5 [across] (65#)
Right into,
Alternating tire hits x 20
Rest x 2:00
5x | RFESS x 8 ea (3 @26#, 2 @35#)
Rest x 1:00 btwn legs
3x | GHR x 8 (15#)
Right into,
Push-ups x 8
Right into,
GHD x8
Rest x :30

Stretch | 15:00

01 Feb | W
Warm-up | 3x
Row x 1:00
KB complex
DUs x 20

Work | O-lifting
OHS 4 x 3 + snatch balance x 3 (95/65, 105/65#…)
Clean high pull 3 x 3 + high hang clean x 2 (115/115, 135/125#…)
4x: Hollow body hold x :20, rest x :10
Hollow body rocks x :20, rest x :10


M | These are cool. And useful if you get shot in one arm during the resistance but still need to tend to the fence. (And if you squint a little you’ll see Matty Nice…)

04 WB 1-Hand Tire Smash Switch from Hanlon Studios Photography on Vimeo.

I attempted them with the 8lb hammer but the transition from around to over the head… tricky. Need to shorten the lever.

W | Oly vibes were strong, though the OHS were not. This is not surprising considering the seven sets of pressing on Tuesday. Not the best sequencing, Morgan. I want to re-test part ‘A’ down the road. 

The open is coming…

is-it-a-clean-yet-01
When someone lets a ‘squat clean’ slip 

Mental Muscles

“There are some jokes you cannot understand until you have been a fool many, many years and thought yourself finally cured, and then found out that you had just become a different kind of fool.” -Robert Anton Wilson

in-bold

27 Questions


09 Jan | M
Mobility | 3x
Glewt activator sqwaaats x 10
Elbow plank + reach thru x 10 ea
Plate hold x :20

Warm-up | 3x
Wall balls x 7 @ 20#
BB RDL x 10
BB palms-up row x 10
Row x 100m

Work | “A”
Back squat 7 x 2 @ +/- 70% 1RM (145#)
Rest x 2:00
“B”
Death march 5 x 10 (35# KBs), right into
Banded tricep push-downs x 10 (blue), right into
Row x 250m (:55, :55, :56, :54, :55)
Rest x 1:00
“C”
Banded hamstrang curls 3 x 5 ea (blue)

Handstand walks for fun + some stretch, but mostly chats | 10:00

10 Jan | Tu
Mobility | 3x
Cossack lunges x 8 ea
Scorpions x 5 ea
Bird dogs x 8 ea
Reaching dbl dead bugs  x 10

Warm-up | 3x
DUs x 30
Slam balls x 7
Banded OH press x 7 ea

Work [Booty 5000] | “A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm KB bench press 5 x 5 ea (26#), right into
Hang power snatch x 2 (75#)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

11 Jan | W
Warm-up | Weak. Some DUs

Work | O-lifting – Week 2 – Testing Post-Activation Potentiation
“A”
Pause snatch pull [1″ – BTK – mid-thigh – pop!] 4 x 2, right into
Snatch high-pull x 1 (115#)
“B”
High-hang clean 4 x 1 (2@ 125, 2@ 135#)
“C” [PAP]
Front squat 3 x 3 @ 80% of 1RM C+J, right into (125/65#)
Front squat 3 x 3 @ 50% of 80% [move fucking fast!]


M | The squats felt really good. Looked like I had a hint of ass wink primarily on the first rep. Not sure about my ROM on the hammie curls; it feels a little short. Added some handstand walks at the end because they felt so effortless on Saturday and I wanted to test that.

Tu | Check. All ladies bars in use; subbed a big one (heh!) for the duration. This made for some fun re-gripping on the snatches. Might have to do that again.

W | So much booty soreness from Tuesday’s sesh. On the back end of that workout I was questioning whether I’d used enough weight on the forward pressing components. The soreness in my lats and chest reminds me it’s not just about the lbs.

Cue of the Day from the Skipper: Stand up straight, arms at your side, feel squat distance apart. Now lean forward and come up on your toes, paying attention to what muscles are engaging as you do this. Lean backwards doing the same. Now go back and forth, and feel the transition from quad to glute. Now consider the top of your pull and how these two relate.

Excited to test the PAP this cycle. Despite not falling on to the fast twitch portion of the continuum, maybe AT ALL, testing will be fun. Already has me considering how it is I think about exploding out of the bottom. Are you actually moving fast or are thinking you’re moving fast? Let’s do both.

.

Weak Spots

“Up to a point a person’s life is shaped by environment, heredity, and changes in the world about them. Then there comes a time when it lies within their grasp to shape the clay of their life into the sort of thing they wish it to be. Only the weak blame parents, their race, their times, lack of good fortune or the quirks of fate. Everyone has the power to say, ‘This I am today. That I shall be tomorrow.'”- Louis L’Amour

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Shawn Huckins, James Beard: The Fuck?

Mr. L’Amour’s words seem a fitting reminder for today’s elections, and conjure up some counter points to the content of my current read, The Sports Gene. More on that once I’ve completed it. So far the highlights have been the 5:1 muscle ratio bookshelf analogy and the narrator’s impersonations of quotations from other researchers. (Is it a “read” if it’s an audio book? Normally I’d say no, but tonight nothing makes a lick of sense.)


08 Nov | Tu
Mobility | 3x
Adductor squat x 10 ea
Single-leg elevated glute bridge x 10 ea
Single-arm plank x :20 ea

Warm-up | 3x:
AD x 1:00
Wall walk x 1
V-up x 10

Work | Press 7 x 5 [across] (3 @65, eeked out 1 @70, 3 @ 65#)
right into
DUs x 20
Rest x 2:00
-then-
RFESS 5 x 8 ea (35# KBs)
Rest x 1:00 btwn legs
-and-
3x: GHR x 8 (15#)
right into
Push-ups x 8
Rest x :20

Stretch ‘n’ Share | 20:00

07 Nov | M
Mobility | 3x
Wall slides x 10
Prone Y raise x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
Wall ball x 10
Banded row x 10

Work | Back squat 7 x 5 (135, 145,145, 155, 155, 160 (4), 155#)
Rest x 2:00
5x:
KBS x 5 @44#, right into
KB row x 10 ea (26#), right into
DUs x 50 (UB, UB, 49, 49, UB)
Rest x 1:30

Stretch + Handstand walkin’ | 20:00

05 Nov | Sa
Mobility | 3x
GA squat  x 10
Bird dogs x 10 ea
Plank + fwd tap x 10 ea

Warm-up | 3x
Row x 1:00
DUs x 30
Shoulder roll with the bands x 10 ea direction

Work | Lifting
Snatch balance [build] 4 x 2 (70, 75#)
Snatch-grip pause DL [BTK, focus on lats] 3 x 3 (135, 145, 155#)
High-hang snatch + 1-1/4 OHS 6 x 1 (85, 95#…)
Med ball drops 3 x 10 (14, 14, 20#)

Some stretching.


Sa | Felt like I was landing nice and low on the snatch. Video proved otherwise.

M | In the morning hours I tested the back with a short-ish hike, about 4 miles, up South Mountain. Seems like that’s about the mileage threshold. The evening squats felt good and strong. Arbitrarily wanted to hit 165# on the last set, but fuck me legs were terrrd. The single-arm rows got really challenging at set 4 on the left side, which is not the jacked up side, having to reset before each rep to get that lat to do the work. DUs: 50 is the new 40 – pushing the datum.

Tu | Press is a weak spot (queue the Detroit Cobras). Sixty-five got sticky on the last rep, seventy was neck straining on rep three. Dafuq?  The 35# KBs were the lightest available due to TGU class workout, so… gave it a go. And was pleasantly surprised. On my way to 1/3 BW in each mitt for… what was that Rx rep scheme again?

The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning

Word.

A post shared by Angie Contreras (@angiec_143) on

 

Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…


04 Nov | F
Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Wall balls x 7
Banded rows x10 ea

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
3x:
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00


Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.

The Continuum

“I like my coffee like I like my nights: dark, endless, and impossible to sleep through.” -Isn’t

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The weekend had me turning over this conversation  with Gloria Steinem – on  friendships, chosen family and love(s).

“The one thing that I learned from this was that people suddenly started to say things to me like, “At last you’ve met the love of your life,” as if there were one love in our lives…I think there are different loves in our lives… I mean, why make a hierarchy out of the people we love?”

Oh, that’s so beautiful I get the tears. And who else wants to know more about Wilma Mankiller?


23 Oct | Su
Mobilty | 3x
GA squats x 12
Single-leg elevated hip bridge x 12 ea
BB row x 10
Side plank + leg lift x :20 ea

Work | Rotating x 30:00:
Sled pull x 100m (115#)
OH BB carry x 50m (75#)
AD x 30 cals
Row x 400m
Reaching dead-bugs x 1:00

Stretch | 15:00

22 Oct | Sa
Warm-up | 3x
AD x 1:00
Wall ball x 7
Single-arm press x 10 ea

Work | Front squat 5 x 1 (135, 145, 155, 160, 155#)
EMOM x 10:00:
1-1/4 Front squat x 3 @ 50% (80#)
-then-
AD 30/30’s x 10:00

Stretch | 15:00

21 Oct | F
Mobility | 3x
Adductor squats x 10 ea
COB holds x :20
Prone y raise x 10
Reverse curl-ups x 8

Warm-up | Row + Poly Vinyl Chloride

Work | Class Barbell Complex
EMOM x 20:00, rotating:
Clean + high-hang clean (95, 105, 115#…)
Snatch | high-hang snatch (5 @75#, 5 @80#)
Get bendy | 20:00

19 Oct | W
Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder rolls x 10 ea direction
OH walking lunges x 10

Work | O-lifting – Week 8
Snatch-grip DL – snatch pull – snatch 6 x 1 (95#)
High-hang snatch 4 x 1 (90, 95, 95, 100#)
Good mornings 3 x 10 (75#)
ISO front squats 4 x 10s

Stretch | 15:00


W | Snatches felt really good, nice and snappy. Worked up to my 1RM on the high-hangs.

F | Moved through.

Sa | Ooh those 30/30’s!

Su | Check. Post work-out beer that tasted like coffee, courtesy of Kamanda. My kind of continuum. 

 

Sustain Your Struggle

“You cannot dream yourself into a character; you must hammer and forge yourself one.” -James A. Froude

not-a-gaggle-01

I really like how this article approaches the question, “What do you want out of your life?”. Investigating the shadow side and the trade-offs of what one seeks to gain…


07 Sep | W
Mobility | 3x
GA squat x 8
COB holds x :20
Glute press x 10
Side plank + LL x :35

Warm-up | 3x
Row x 200m
Wall balls x 10
DUs x 30

Work | O-lifting
Clean shrug [mid-hang] 3 x 3 (165#)
2-Position clean [floor-high hang] + push jerk + jerk x 3 (115, 115, 120#)
3x:
Alternating supermans 3 x 10-30ish to exhaustion
ISO scapular wall hold 3 x 8-10s

Straaatch | Uh-huh

05 Sep | M
Mobility | 3x
Wall rotation + press x 10
Elbow plank + fwd tap x 10 ea
SL Elev adductor squat x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 20
SA KBS x 10
SA DB row x 10ea

Work | 4x
Box squats x 5 (115, 125#…)
Banded hip thrusts x 1:00
GHR x 10 (15# plate)
Rest x 2:00
-then-
TGUs x 15:00 (53#)

Stretch | 15:00

03 Sep | Sa
Warm-up | Some mobility + DUs

Work | O-lifting
Snatch 5 x 2 (85, 90, 90, 95, 95#)
Clean pulls 4 x 3 (135, 145, 155, 155#)
High-hang cleans 3 x 2 (110#)
Iso lunges 4 x 10s ea

Stretch + MFR | 20:00


The parts felt really good for Oh-lifting. It was nice to kick it off with snatches first, not fatigued for a change (though I understand the benefit of doing them thus). They felt really solid.

Monday’s box squats and the TGUs felt solid, as did O-lifting sesh.

Sleep Cycles

“For darkness restores what the light cannot repair.” – Joseph Brodsky

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From Living Pictures by photographer Anne Laure-House

I like that photographer’s work. It reminds me of being a kid in the backseat of the Grand Marquis (the one that Mom murdered a deer with once) driving through town from dinner and cards at the grandparents house, me peering into the houses as we passed. Even then I liked checking out architecture. And people watching.

I also liked this Mind Muscle Project Podcast episode about the magic in your guts, detoxifying sleep, and the hydration wolf.

3dwolf
What the wolf looks like when you don’t fucking sleep

23 July | Sa
Mobility | 2x:
Wall rotation + press x 10
GA squat x 10
OH walking lunches x 10
Super bird dogs x 10 ea

Warm-up | Row x 500m
Some slam balls + DUs

Work | O-lifting – Week 4
Clean pull 5 x 2 (155, 165, 165, 175, 175#)
Hang clean + High-hang clean 5 x 1 (115, 115, 120, 120, 125#)
(Clean x 1 + jerk x 2) x 5 (115, 115, 125, 125, 115#)
Split squat 3 x 8 (BB)

Stretch | 20:00

22 July | F
Mobility | 3x
SA plank x :30 ea
Hip hikes x 15 ea
Hanging leg raise x 10

Warm-up | 3x
Wall balls x 10
BB lunges x 10
SA banded rows x 10 ea
V-ups x 10

Work | 4x
Banded chin-ups x AMRAP-1 (7,9,7,6 w/ 2 purps)
right into
DB single arm press x 8 ea (20+5#)
Rest x 2:00
3x:
GH raise x 10 (15#)
Rest x 1:00
Incline bench press x 5 reps (75#)
right into
DUs x 40
Rest x 2:00

Stretch | 30:00


F | Not so much energy today. Gotta get that sleep back in line. Fought the scap wings on the chin-ups. For the amount of calluses I have on my hands, those fuckers sure are delicate. Grip on the bar was a contributing factor. Seventy-five felt pretty heavy on the beeeinch until – on the final set – I really focused on the keeping my glutes engaged. Last set, best set.

Sa | The usual post-chin up feels in my right shoulder. Cleans felt solid, but the second jerks on both sets of 125# were ugly. Or at least they felt ugly. Dropped lbs on the last set. Feeling like I need some jerk work. 

This week I have to re-prioritize the sleep. And try to up my hydration game with this end of days heat we are having. Still trying to find my warm-up groove for O-lifting. Step one might be headphones.