Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

Advertisements

And Then

“When one thought ends, right before the next thought begins, there is a tiny gap called ‘now.’ Over time we learn to expand that gap.” –Spring Washam

que hora es
In a former life this would have been “It’s five o’clock somewhere”

I’ve found myself stressed the fucked out the last few weeks; feverishly working through a task with a running list in my head of all the other shit I have to do. And then, and then, and then…

And then I realized how I was creating all this stress myself.

OG full house.gif
Check out this podcast episode of On Being with Ellen Langer, “The Science of Mindlessness and Mindfulness”. It covered many things I enjoy – like how much we are led by language, in the way we communicate with others and in our internal dialogue. Example time. Rather than asking yourself “Can I [do that thing]?” instead try, “How can I [do that thing]?”. Not only does it change your answer, it changes what you are willing to consider; it leads to multitudes rather than an end. I also really liked Langer’s suggestion of looking for evidence of the opposite – with a situation, an idea, a problem. How could it be otherwise? Where is the evidence of the other? Whatever you look for, you will find.

I suggest downloading the unedited versions of the podcast; the awkward moments that naturally happen in conversations… keepin’ it real.


07 Nov | Tu
Two Bit Peak

08 Nov | W
Mobility | 3x
Wall rotation + slides x 10
GA squats x 10
Elbow plank + fwd taps x 10 ea
TVAs x 15

Work |
A1. (KB) RDL 4 x 5 ea [RI] (2@50, 2@55#)
A2. KBS x 10 [RI]
A3. Goblet squat x 5 [1:30]
B. BS 5 x 5 [3-4:00] (135, 135, 140, 140, 145#)
C. Box step-ups 4 x 8 ea [1:00 btwn legs]
D1. Leg extension 3 x 12 [1:00] (60, 60, 65#)
D2. (Prone) hamstring curl [1:00] (60, 60, 70#)

09 Nov| Th
Work |
A. Row x 15:00 (3353m / 2:14.7 split)
B. Bike x 15:00
C. 5x:
Bear crawl x 20m (30m)
Lateral step-ups x 5 ea
DUs x 20 + singles x 20
D. Step x 20:00

Stretch | 13:00

10 Nov | F
Mobility | 3x
Cossacks s 8 ea
Chin-over-bar holds x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Banded RDLs x 8 ea
Banded rows x 8 ea

Work | [Archive Buffet]
A1. DL 8 x 3 [1:00] (195#)
A2. Death march x 10 steps [2:00] (2@30, 5@35#ers)
B. EMOM x 20:00, rotating:
Slam ball x 10 (20#)
DB push press x 10 + sit-ups x 5 (25#ers)

MOB | 2x
Shoulder + hip CARs x 3 ea
Scorpions x 5 ea

11 Nov | Sa
Mobility | 3x
Scap press x 10
Bird dogs x 10 ea
Popes x 15 ea
Hollow body hold x :20

Work | [FTA/Fave]
A. Alternating TGUs 3 x 3 ea (40, 45, 1ea @50, 55, 60#)
B. Reverse zerchers 3 x 8 ea [1:00 btwn legs] (80, 85, 85#)
C1. DB Z press 4 x 6 ea [RI] (22.5, 25, 25#)
C2. Dbl DB row x 8 @2113 [1:30] (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jump lunges x 10
FLR x :30 [:30]

Stretch + PTH practice | 10:00


W | For future reference, when program calls for hammie curls – workout at Globo Mountain. Hamstring machine situation at Tang is mediocre. Back squats. Can’t believe how great they feel.

Th | If I were to give this workout a title it would be, “Fuuuuuuh: I’m sweaty”. Why are bear crawls so intense? And why does the stepmill make me so effing sweaty? Dude at the globo noticed the CARs in my warm-up and introduced me to PAILs and RAILs. Just the very tip so far…

F | Where are my triceps?

Sa | Feeling Friday’s work in my upper mid back.

Going to test the 12-hour eating window again and it’s all Rhonda Patrick’s fault.

Interesting stuff. We’ll see what is gained, or lost, or a wash…

Turnover

“Did you know… If you turn your phone on silent and flip it screen side down your problems go away until you flip it back over.” – Andrew Serrano

Bearcrawling.JPG
Technically it’s a bear claw

26 Sept | M
Work |
A. Row x 30:00 (6510m)
B. 5x:
Bear crawl x 20m
Step-ups x 5 ea
Handstand holds +20 taps
C. Stepmill x 15:00

Stretch | 15:00

27 Sept | Tu
Mobility | 3x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 2x
Wall walk + taps x 5 ea
KB swing – snatch – RDL x 5 ea

Work |
A. Alternating TGUs 4 x 3 ea (40, 2@ 50, 55#)
B. 3x:
Row x 300m
FLR + taps x 10 ea
Ring dip holds x :10
D1. SA DB bench 4 x 6 ea (3@ 30, 35#) [right into]
C2. Dbl DB row 8 @2113 (30, 3@ 25#) [1:30]
C1. SA DB press 3 x 8 ea (2@ 25, 30# L:7, R:6) [1:00]
D2. Banded rows x 12 [1:30]

28 Sept | W
Mobility | 3x
Shoulder CARs x 3 ea
Hip CARs x 2 ea

Warm-up | 3x
Wall walk x 1
KBS x 10
SL RDL x 5

Work | [Favorite]
A1. SL KB RDL 3 x 10 ea (40, 2@ 45#)
A2. Snatch x 3 ea (40#)
A3. Swing x 15 (40, 2@ 45#)
B. Deads [build] 5 x 3 (185, 3@ 195, 205#) [3:00]
C. Snatch-grip RDL 3 x 10 (85, 95, 105#) [2:00]
D. Marching pallofs 3 x 20 (5#) [1:00]

Stretch | 10:00


M | Went into this one with my eye on that row; it was surprisingly enjoyable. My focus was: your nose is for breathing and your mouth is for… eating. Worked to stay aware of my breath, and not rushing the release. My split time was 2:18. Last round of bear crawls I went back to the breath; that shit was winding me more than I think it should have. Braced breathing, man that did the trick. The right shoulder wasn’t feeling the taps on the handstands. Worked on kicking up and staying in place, using my fingers as a guide. The end.

Tu | The KB work in the warm-up felt slow and not snappy. Found some rings for part B! But those fuckers were mounted really wide, which made the already challenging holds, really tricky. Fucked up the sequence and reps on C and D. Feeling like fatty this week.

W | The KB work bugged my lower back a little. The remainder of the workout felt really good, though. Those marching pallofs were totally humbling. It was crazy to feel the stability shift from side-to-side; strength on one, less so on the other.

Th | Much soreness in the booty today. Gunz, that’s a lot of area to cover, could you narrow it down? Absolutely. I am here to help. Find your hip dips (Fellas, grab your lady for demo, if she’s down). Now slide your fingertips toward your coinslot about three inches. There.

The remainder of this week’s training sessions composed of moving all day whilst packing, moving all day whilst loading, unloading, and unpacking, and moving all day whilst unpacking and cursing myself for having so much crap. Moving. Turnover. Get it? Pretty NEAT. Bahaha! Fuck, I am on fire…

Looking forward to a training session IN the gymnasium today.

And look at this! Back when I was introduced to turnover related to the barbell…

Noob knees
Those knees are suspect

Inspired Curiosity

 “… When you just sit in silence the wind blows through you, the sun shines in you and you realize you are not your body, you are everything.” -Anita Krizzan

650_feelings-wheel-color_11
What’s your favorite color? But shouldn’t it be called the Emotion Wheel?

I’ve been crushing on all things Training Think Tank this week. Despite not giving the slightest of fucks about The CrossFit Games myself, their series The Road to The Games 2017 is entertaining and an excellent source of laughs and gym jams. (And where I eyed the Feeling Wheel for the first time, pinned up behind Max’s desk, which inspired some curiosity on this end – what’s that about and why is it so prominently placed…?) I have been such a groupie that I maybe even bought a tank to rep at Globo Mountain. Future selfie.

In that light, I share with you this episode of The Aussies, interviewing the Mastermind behind TTT, Max-El Haag. They cover aspects of training, like stepping away from the barbell and doing weird shit in order to get better with the barbell (#globocycle), intensity as a distraction and why staying present in your movement is so fucking hard, and lessons on nutrition (I’ll leave you to discover that gem of a quote on your own). But my favorite parts on the conversation were on the other stuff – on training beyond the body, and on not compromising your own nature and instead figuring out how it can serve you.

 “I don’t want that to be true; how do I make that not true tomorrow?” -Max El-Haag

What are you training today?


17 May | W
Mobiilty | 2x
Single-leg elev hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea
Pope clammies x 15 ea

Warm-up | 2x
Wall balls x 10
KBS x 7
KB press x 5 ea
KB RDL x 7 ea

Work | [So Much Yes]
A1. TGUs 4 x 3 ea (35, 40, 45, 50#); Rest x :30
A2. Doggie hip ext. holds x :15 ea; Rest x :30
B1. GHR [roman chair] 3 x 10 ( – ,10,10#); Right into
B2. RNT rev lunge x 10 ea @3111; Resss x 1:00
C. Back squat 5 x 3 @22×1 (115, 125, 125, 135, 140#); Rest x 3:00
D. KB FR lunge 3 x 10 ea (30#ers); Rest x 1:00


18 May | Th

Warm-up | 2x
Wall walk x 2
KB things

Work | 5x:
Single-arm KB carry x 25m ea (2 OH @45#, 3 SC #60#)
Deadlift x 5 @165#
Handstand holds x 3
Row x 1:00

Stretch | 10:00

20 May | Sa
Mobilize It | 3x
GA squat x 10
Scap press x 10
Pope clammies x 15
Pistol holds x :15 ea

Get Toasty | 3x
Row x 1:00
DUs x 20
Palms-up BB row x 8

Work | [Assembled from the archives]
A1. DB RDLs 5 x 8 (55, 60, 60, 65, 65#); Rest x 1:00
A2. Captains x 20; Rest x 1:00
B. Seated cable rows 4 x 10 (60#); Rest x 1:00
C. Seated hammies 3 x 10 (70, 75, 80#); Rest x 1:00
D. EMOM x 10:00 KBS x 7 (60#) + push-ups x 5

Stretch | 15:00


W | Um, get-ups and back squats. Not sure it gets much more up my alley than that. Really had fun with this workout. The most awkward of the session award goes to RNT lunges; that 3s drop be trick-aaay. I was really happy with how the back squats felt; no bad pain anywhere. Worked the heart beat hold with a plate drill between sets as that’s where I find I “give” when I don’t keep my abs braced or fill up the cavity.

Questions for The Sheriff:  This Globo Mountain doesn’t have more than a 30# pair of kettle bells. Would it be better to grab heavier dumbbells, or do single arm or goblet grip with a heavier KB – for the loaded lunges?

Th | Subbed the walk for an indoor jacked + tanned-ish. Must locate a sled and an AD #MorgunzideFidness

Sa | Feeling really good. 

Su | How to recover, brought to you by neature: 

DTP at CBQ
DTP does CBQ | Cibecue Falls, AZ
Cibecue Fallin.JPG
Cool waters, blue skies, good people… and a waterfall finish

 

Residuals

i-have-a-feeling

The thing we tell ourselves… What are you rehearsing?


26 Nov | Sa
Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Week 4
2-Position snatch [below the knee, mid-thigh] (85#)
Buenos dias 3 x 6 (95#)
OHS pin squat 3 x 3 (85, 95, 95#)
3x:
Samurai squats x 5 ea (35#)
right into
FLR x max effort (1:15, 1:05, :57)
rest as req’d

Stretch | 10:00

25 Nov | F
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Single-arm plank x :20 ea
Reaching TVA drops x 15

Warm-up | 3x
Palms-up BB row x 10
Buenos dias x 10
Wall walk x 2

Work | x 30:00, rotating:
Carries [OH, dbl KB front-rack, suitcase] x 100m (35#ers, 53#)
AD x 1:00
Sumo DLs @ 155# x 5
Handstand walk x 12′ [or 3 attempts]
Row x 1:00

24 Nov | The Giving of the Thanks
Dishes x All day

23 Nov | W
Mobility | 3x
Wall rotations + slides x 10
Single-leg elevated hip bridge x 12 ea
Reaching dead bugs x 20 ea

Warm-up | 3x
AD x 1:00
DUs x 30
Hip mobility moves

Work | Oh-the-lifting – Week 4
Behind-the-neck rack jerks 10 x 1 [build] (85, 95, 105, 105, 110, 115, 115, 120, 125, 130#)
Split squats 3 x 4 (95#)
Segment clean [2s pause @ knee] 5 x 2 (105, 115#…)

Stretch/real talk | 15:00

22 Nov | Tu
Mobility | 3x
GA squats x 12
Scap press x 8
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Slam balls x 7
Push-ups x 7
(Pony) Tail flingers  (GHD sit-ups) x 10

Work | EMOM x 14:00, rotating:
Bench x 3 @ 80# + DUs x 30
Hang snatch + OHS x 3
-Rest x 4:00-
EMOM x 14:00, rotating:
Tall cleans x 3 @105#
Row x 100m

Stretch x 15:00

21 Nov | M
Mobility |3x:
Wall-pressing TVAs x 15
Single-leg elevated hip bridge x 10 ea
Side plank clammie x :40 ea

Warm-up | 3x:
Wall slides x 10
Wall balls x 10
Wall walk + lateral tick tock x 1
OH walking lunches x 20

Work | “B”
Zercher squats 5 x 7 (95, 95, 105, 110, 110, 110#)
Rest x 1:00
“C”
KBS 5 x 10 @ 44#
Rest x 1:00
“A”
8x:
Single arm press x 8 ea (5@ 26#, 5@ 21#)
Rest x 1:00
Chinese row x 10 ea (26#)
Rest x 1:00

Stretch | 20:00


M | Rearranged the order of the workout because no dumbbells and all the KBs taken. Man, to have a dick and/or lots of muscles so the brahs would buy some. First time doing zercher squats and they were fun times: super uncomfy in the elbow pits and breathing. Lots of booty, quad, back and abs. Should have taken vid of my KBS to compare to the blog link today #notesfornexttime #sidebyside. That was a lot of pushing and pulling. Left side was the limiter on both movements. Just realized as I’m typing this that I did KB rows instead of Chinese rows. Hmm, where’s my head at? Three guesses…

Tu | Busy day at work (but my Friday for the week!) and no gameplan for a workout means one from the archives… and of course, an EMOM – or two.

W | Pissed off hip, but a well-timed holiday day off tomorrow. The BTN jerks felt awesome; mmm, that bar path. Split squats did the trick pre-fatiguing the boo-tay on the segmented cleans. Gotta work on transitioning my feet wider at the bottom. Wide bottom(s), bishes!

Th | A person feels entitled to eat way more ham and sticky toffee cake when you got sore abs from all those jerks. New holiday pre-gaming programming – check.

F | Hip speaking; rolled thru.

Sa | Per last week’s vids, I changed my set-up on the snatch a bit; I didn’t realize how much I was letting my chest drop. The result felt solid – fast and able to open up the stance at the bottom (less air brakes)- though from the hang, less so. Here’s some footage:

Those OHS pin squats were something; tricky getting in the proper position, but once you were there… they felt like heroin. Or what I imagine heroin to feel like. (I might be exaggerating, but they did felt nice. Besides aren’t the holidays all about over-doing it?)

Fear[less]

 Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

-Dylan Thomas

69274_10200630986677964_1945386210_n

What does fear look like…?

It’s staying in a job that’s no longer fulfilling; it’s grasping at that relationship instead of cutting that brah (or bish) loose; it’s listening to your head instead of your gut; it’s nodding and smiling instead of asking the question; it’s getting defensive when the question is asked of you.

And, it’s an Olympic gold medalist shrouded in the American flag.


16 Nov | W
Mobility | 3x
GA squats x 10
Prone Y raise x 10
TVA drops x 10

Warm-up | 3x
AD x 1:00
DUs x 30
Banded shoulder things

Work | O-lifting – Week Tres
Clean pulls [build] 5 x 1 (125, 135, 155, 175, 195#)
Clean pulls [across] 5 x 1 (195#)
Clean [build] 5 x 1 (115, 125, 135, 145#…)
Clean [across] 5 x 1 (145, 145, 140#…)
Tall jerks [build] 5 x 1 (65, 70, 75#…)
Rack jerks [across] 5 x 1 (125, 130, 130, 125#…)

15 Nov | Tu
Mobility | 3x
Elbow plank + reach across x 10 ea
Bird dogs x 10 ea
Hanging leg raise x 10

Warm-up | 3x
AD x 1:00
Wall walk x 2
Single-arm press x 7 ea

Work | 10x:
Back squat x 4 (5@ 135#, 5@ 145#)
Rest x 1:00
Wall run x :30 (Lateral walks after round 2)
Rest x 1:00
-then-
5x:
Single-leg RDL x 10 ea (44#)
Rest x 1:00
KB snatch x 5 ea (35#)
Rest x 1:00
-then-
5x: (5:36)
KBS x 15 @ 35#
DUs x 30

14 Nov | M
Mobility | 3x
Single-leg adductor squat x 12 ea
Scap press x 10 (deliberate AF)
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Single arm banded rows x 10 ea
Pistoles x 2 ea

Work | x 30:00, rotating:
AD x 20 cals
Row x 1:00
Lunges x 10 (front rack KB reverse w/ 2 x 35#ers… pppt)
Single-leg hip thrusts x 10 ea (18# KB)

Stretch | 20:00


M | Hip a little stiff and sore; maybe from the Sunday hike, maybe from accumulated workload, maybe from dodging my fears of how that work meeting was gonna go (it went fucking great!). It was smart then that I added ‘front rack KB reverse’ to the lunges right…?

foh

Tu | Ooh, that was some work. Modified the wall runs to lateral walks because of the shoulder. Something about the extension after the shoulder tap not being in the right position, it feels like it’s pinching something. Felt fine as long as I kept the arm extended and locked out, thus the lateral walks. 

W | Surprised at how fast the movements felt with the barbell considering all the work yesterday. The cleans felt dandy; getting out of the bottom like a boss, comparatively. The jerks felt nice and fast, no shoulder pain or hesitation. Tall jerks, not my wheelhouse, but, man, do they help trigger the speed.

Earmuffs

 “People will listen to you only when they know you’re dying, otherwise they’re just waiting for their turn to talk.” – Chuck Palahniuk

funny-museum-snapchats-39-577ce2c9ede22__605
snapchat + statues – caps

Check out The Rule of Three for more rewarding conversations.


11 Aug | Th
Work | Class workout (15:02)
30x:
Sit-ups
DUs
Wall balls (16#)
-Rest x 1:00-
20x:
Row (cals)
Tire hits
-Rest x 1:00-
10x
Thrusters @65#
Box jumps
TGUs (44#)

Stretch | 20:00

10 Aug | W
Mobility | 3x:
Wall rotation + press x 10
GA squats x 10
Prone glute press x 12
Wall-pressing TVA leg drops x 12

Warm-up | 3x:
Row x 150m
DUs x 30

Work | O-lifting – Week 7
Push press + jerk x 5 (95, 105, 110, 115, 120#)
Jerk balance 3 x 3 (65#)
Clean deadlift + chainz 3 x 3 (205, 215, 215#)
Clean + jerk 5 x 1 across (125#)

Stretch | 10:00

08 Aug | M
Mobility | 3x
Scap press x 10
Glute press x 12
Side plank + LL x :25 ea
Wall-pressing dead bugs x 1:00

Warm-up | 3x
Goblet squat x 5
BB Good mornings x 10
Palms-up BB row x 10
Row x 200m

Work | Front squat 5×1 (123, 135, 145, 155, 160#)
– then –
EMOM x10:00
1-1/4 front squat x3 @50% of “A” (80#)
– then –
EMOM x10:00
KB swing x10 @53#

Stretch | 20:00


Monday there was exceptional soreness in the triceps and mid-back/scap area from Sunday’s chin-over-bar bidness. Front squats felt good. Trying to nudge the datum. All sets with the 53#er on the second EMOM.  Working on being more mindful of when I’m calling it in with reps and weights I know I can comfortably do, whilst also listening to my body. 

Oh-lifting went well; working through those mental road blocks. First time doing that type of jerk balance. I nailed, eh, every other one. Noob. Though the next-day demo for Kaytay already felt faster and less awkward. Wanted to get all those C+J’s at 125# and did.

Jumped in on the class workout to finish out the week in the gymnasium. Shoulders, mid- and low-back pretty spent from the jerk werk. Excited to get outdoors for the weekend.

snow day goals.gif
August in PHX got me craving a snow day. Or just some tall socks and earmuffs