Account Ability

“I don’t pay attention to the world ending. It has ended for me many times, and begun again in the morning.” -Nayirrah Waheed

add it up

If you left your shit laying around somewhere it might get taken, whose fault is that? The asshole who swiped it. Meh. What about the fool who left it laying there…?

If you made plans to do an early morning thing with a group of friends, but then chose  one too many cocktails the night before, where would you place the blame for cancelling last minute on your friends? What words would you choose? Did you “have” to cancel, or did you “choose” to flake out? Did the “night kick your ass” or did know how it was going to end before it started?

I’m not angry, but let’s call it what it is, am I right?


27 Dec | W
Warm-up | 3x
Banded RDLs x 8 ea
Banded rows x 10 ea
Windmills x 5 ea @30#
Pistols x 2 ea

Work |
A. 5x:
Row x 2:00
PUs x 5
Scap PUs x 10
B1. Push-ups 5 x 5 + KBS x 5 [1:00] (60#)
B2. RDLs x 10 [1:00] (55#ers)
C. Hanging knee raise 3 x 15 [:30] (15, 10+5, 5+5+1+1+1+1+1)

29 Dec | F
Warm-up | 3x
Messed around with TGU variations x 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
Farmer carry x 30m (55/60#)
SA OH carry x 30m ea
BU carry x 30m (25#)
Hollow rocks x :15
D. Stairs x 10:00

30 Dec | Sa
Warm-up | 3x
Slam balls x 7 @ 20#
Monster walks x 10 ea direction
Barbell rows x 7

Work |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (3@145, 150, 155#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. (Cable?) Pallof press 3 x 20 reps (20#)

Stretch | 13:00

31 Dec | Su
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Popes x 12 ea

Work | [From the archives]
A1. SL KB RDL 3 x 10 ea (40, 45, 45#)
A2. SA KB snatch x 3 ea KB goblet squat x 6 @ 33×1 (35#)
A3. KBS x 15 (45#)
B. DL 5 x 3 [3:00] (195, 200, 3@ 205#)
C. Snatch-grip RDL 3 x 10 [2:00] (105#)
D. Marching pallofs 4 x 20 [1:00] (5#)

Stretch | Home yoga

01 Jan | M
Boulder Canyon Trail – The Sups | 10 mi


W | Grip was donezo by C.

F | Shoulder wasn’t feeling good getting the KB in the overhead position on part C, so modified with bottoms-up carries. Dang, carries are no joke. Upped the levels on the stairs on the final round.

Sa | Squats felt good, though it took a little work to get my flexors to stop trying to do all the work. Got it done though. Those buck twenty-fivers… fuck that’s a lot of time under tension. Burrrrrrn.

Su | The notes from the last time I did this workout reflect that part A really fatigued my back. Same same today, though I modified A2 because of this angry shoulder of mine. Here’s some footage (ne’rmind the phone faceplant at the beginning there):

Deadlifts felt good; laughed at myself trying to rationalize why I should just stay at 195#… Was mindful of the glute engagement during the RDLs. Those marching pallofs are nuts. Lots of head-shaking. 

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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