âThe man who has anticipated the coming of troubles take away their power when they arrive.â â Seneca

This week’sÂ closing Q&A (the last 20:00-ish) from The Aussies – I liked it. Maybe I just like hearing how other people have learned to communicate with people more effectively. I bet one way would be writing better blog posts that this one… Hmm. There’s also lots of content on accessory work if you are, in fact, having thigh/lat/CrossFit troubles.

**25 July | Tu**

Mobility | 3x

Scap press x 10

Bird dogs x 12 ea

SA plank x :20 ea

Warm-up | 3x

Wall ball x 7

KBS x 7

Ring rows x 7

Workout | From the archives

A1. SA DB press 5 x 5 *(30, 35, 4@30#)* [1:00]

A2. SA Chinese row x 10 ea *(22.5#)* [1:00]

B. EMOM x 10:00: KBS x 7 *(60#)* + push-ups x 5

C. Bike x 24:00

Stretch | 15:00

**26 July | W**

Mobility | 3x

Wall slides x 10

GA squats x 10

TVAs x 15

Popes x 15 ea

Warm-up | 3x

Row x 1:00

Slam ball x 7 @20#

AYTs x 5 ea

Workout | Fave

A1. Back squats 10 x 4 *(135#)* [1:00]

A2. Wall runs x 10 ea [1:00]

B1. SL KB RDL x 10 ea *(45, 4@50#)* [1:00]

B2. SA KB snatch x 5 ea *(40, 4@45#)*

C. 5x: KBS x 15 + DUs x 30

**28 July | F**

Mobility | 3x

Hip hikes x 12 ea

Prone Y raise x 12

Reaching dead bugs x 1:00

Warm-up | 3x

TGU x 3 ea *(worked up to 60#)*

Work |

A. Bike x 30:00

B. 5x:

HSW

Cossack x 10 ea

SL hip bridge (oops, did thrusts) x 10 ea *(15#)*

C. ~~Bike~~ x 10:00 Step Mill

D. Shoulder CARs

**29 July | Sa**

Warm-up | 3x

Row x 1:00

KB SA swing â snatch â RDL x 5 ea

Slam ball x 7 @20#

Work |

A. GH hip extension 3 x 12 [as reqâd]

B1. DL 4 x 3 *(185, 195, 205, 200#)* [1:00]<

B2. DB push press x 8 *(2@27.5, 2@30#)* [2:00]

C. Clean 10 x 2 *(95, 105, 2@115, 2@125, 3@130, 135#)*

D1. Good girls 3 x 10 *(60#)* [as reqâd]

D2. Bad girls x 10 *(50#)* [as reqâd]

E. [Cable] Pallof press 3 x 20 ea *(35, 2@40#)*

Stretch | 20:00

Su | Geronimo Loop Hike

*Tu | Rolled through. Lats felt nice and âonâ.Â *

*W | Some seriously sore abs heading into the gym. Had to do some mindset work getting present while mobilizing, but it did the trick. Might also have been the slam balls. Did this one a little lighter than the last time with the 135# BS, but all the movements felt solid. Upped the lbs on B. Ran out of time for part C. Thatâs not true. I dropped part C because I was spent after B AND wanted to eat dinner before 10p.Â *

*F | That was fun. Maybe fucked up on the hip bridgesâŠ thrustsâŠ A little unclear on the difference between the two. Will have that figured out for next times. The cossack lunges â really felt those. Iâve been working on my yoga handstands â trying to hold a handstand solid and in one place so I can try to learn some new positions – so subbed holds for walks. The bike reps kinda bugged one of my quads after 30 min so I wrapped up the cardio with the step mill.Â *

*Sa | Very sore in the glutes and thighs. Not the hottest day with the barbell; coming out of the bottom of the clean was harder than usual. Though itâs been a while so, I didnât stress about it. Footage â not necessarily good sets â but depicts how it went:*

*Su |*