Commas

“Sometimes all we need is a three-breath moment of clarity,
to remember who we are,
why we’re there,
and what comes next.”
Greg Walsh

the-best-thing-on-the-internet
The best thing on the internet. Period.

Continuity, cohesion, and complacency


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27 Feb | M
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea (20#)
Rest x 1:00
COB x 5 @ 30×3 (Failed on 4 set 4, 3 set 5)
Rest x 1:00
-then-
RFESS 3 x 10 ea (25, 30, 30#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (last set :20 static hold)
Row x 150m (:33, :32, :33, :34)
Rest x 1:00

28 Feb | Tu
Mobility | 3x
Wall slides x 10
Single-leg adductor squat x 10 ea
Reaching dead bugs x :45

Warm-up | AD x 10:00
Ee’ry 3:00 do KB things x 5 ea + DUs x 20

Work | [Favorite – “The Babe”]
4x:
Box squats x 5 (115#)
Hip thrusts x 10 (125, 135, 135, 135#)
GH raise x 10
Rest x 2:00
-then-
EMOM x 10:00
KBS x 10 (53#)

01 Mar | W
Warm-up | PVC and DUs

Work | O-lifting – “The Closed”
Muscle snatch [build] 4 x 2 (55, 65, 75, 85#)
Snatch balance + OHS [light + fast] x 3 sets (75, 85, 85#)
Snatch 10 x 2 [across] (85 & 95#)
Pistol and handstand progressions (ran out of clock) 


M | What aerobic capacity? The HS to row sprints were fun times.

Tu | Up the lbs on the box squats next time. Didn’t push today because tomorrow is Oly. 

W | Woke up with my meat wings (some people call those lats) sore to the max. Morning Afternoon All day DOMS from Monday’s pressing and tempo holds got me like:

arms-wig-beater
Oh hey! It’s J! But silent #yourwelcome

Probably should have taken a rest day as it’s been something like 10 days in a row on the workouts. Yes, I do know better. But, I was eager to give the lifted kicks a try, and absolutely needed some MFR on the lats. Hit a wall pretty quickly after the muscles snatches – it’s hard to lock out fast when it hurts like hell to straighten your arms. Thursday is a rest day.

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 

Going HAM

“As a voter you throw your penny, you throw it into the sea. But you can be thunderous in your own life. Be good to the eight people around you. Goodness is viral…” -Henry Rollins


27 Jan | F
Mobility | 3x
Glute press x 10
Prone y raise x 10
Reaching dead bugs x :45

Warm-up | 3x
AD x 1:00
Wall walk
RDL x 8
BB row x 8

Work [from the archives] | 8x:
Deadlift x 3 (185#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00
KB snatch x 5 ea (35, 44, 44, 44, 44#)
AD x :30

28 Jan | Sa
Warm-up | 3x
PVC moves
DUs x 30
Slam balls x 8

Work | O-lifting
Clean pulls 2 x 4@115% [across] (175, 175, 185, 185#)
Sled + sprint x 5 [PAP] (4@235, 280#)
Snatch + OHS [find the bottom and chill there] 6 x 1 (75, 75, 85, 85, 95, 90#) 

No stretch | Sub meeting


F | Yes.

Sa | Nothing to report. At some point so much feedback simply becomes noise.

Jolly AF

“The main reason Santa is so jolly is because he knows where all the bad girls live.” -George Carlin

bouguereau-nymphs26satyr-no


24 Dec | Eve
Warm-up | 3x
DUs x 30
Slam balls x 5
Wall slides x 10

Work | O-lifting
Snatch balance 3 x 3 (65#)
OHS [pause @ bottom] 4 x 2 (85, 95#…)
Snatch pull + hang snatch 6 x 1 (75, 85, 85, 90#…)

23 Dec | Eve Eve
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Banded clammies x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
V-ups x 7
Pistol x 1 ea

Work [Favorite] | 7x:
Bench press x 3 (85#)
Right into
Slam balls x 5 @ 20# (30#)
Rest x 2:00 (?)
5x:
Incline SA KB BP (ha!) x 5 ea (26# +2.5)
Right into
Hang power snatch (85#)
Rest x 2:00
3x:
Row x 300m
AD x 15 cals
Zercher lunge x 5 ea @ 75#-ish (85#)

Stretch’n’ convos | 15:00


F | Upped the lbs on the balls, as the goal was to be breathing heavy. Check. Really felt the glutes by the time we got ’round to the zerchers.

Sa | Quick session before hopping on a flight to Iowa. The hip felt good – zero pain/hesitation! The back fatigued quickly, I’m guessing due to all the work it did Friday.

Cadence

“Experience is a hard teacher because she gives you the test first, the lesson afterwards.” -Vern Law

weatherweather_kalmanhandler2
Valery Shchekoldin: Uliyanovsk, 1978 

Starting off the work week sequence with this conversation between Tim Ferriss and Mark Bittman because it left me in a solid state on the flip side. I particularly liked the part on Mr. Bittman’s interview style. I wonder what the social media would look like, or fuck, what conversations would sound like if we all had just a skoach more curiosity, and more generosity for listening…?


10 Dec | Sa
Warm-up | 3x
Wall slides x 10
Slam balls x 7
DUs x 30

Work | O-lifting – Week Seeex
OHS w/ 2s pause at the bottom 10 x 1 [across] (95#)
Hang snatch 10 x 1 [across] (85#)
Snatch 5 x 1 [across]
Single-leg RDLs 3 x 8 ea

Stretch | 10:00

09 Dec | F
Mobility | 3x
GA squat x 12
Elbow plank + reach across x 10 ea
Scorpions x 5 ea
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 10
Wall walk x 1
Chinese row x 7 ea

Work | Back squat 5 x 5 (135,140,140,140,145#)
Rest x 2:00 btwn
5x:
Single-leg hip thrust x 12 ea (26#)
Right into
Monster walks x 10 ea way
Rest x 1:00
-then-
Turkish get-ups x 10:00 (worked up to 53#)

Stretch | 20:00


F | Dooode, some single-leg work revelations: that right glute/hammie moves so differently than the left. It be cray. Or fancy in a bad way. Stayed conservative on the lbs on the squats as to not Dexter my hip. First set was a lot of flexor, but remedied that on the remainders. Two sips (of air) at the top makes all the difference #bracethatbish 

Sa | Only got through the hangs – ran outta time. Cadence… And space(ing). Work in progress on the receiving position, but it certainly feels a lot better. The brakes seem to kick in when I get fah-tee-gua’d. (That means when I’m tired, get it?)

gimme-the-beat
‘Nog Nite 2016 is in the books! Bring on the Holiday Beat…

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?)

Moves Like Prey

“It’s different nowadays; happiness is something that people seem to think is their right. There’s no worry about starvation, or having a roof over your head, or being invaded. So they worry about whether they are happy or not. I suppose that’s some kind of progress.” -Henning Mankell

You know the system is FOOKed when people find this offensive…

 

But don’t think twice about supporting (spending their skrilla on) this…

09-big-food-ss-slide-t39z-master1050
From “Super Size: The Dizzying Grandeur of 21st Century Agriculture”

Here’s some (info) ammo for the next attack from that one vegan we all know; the one with the “animals are my friends and I don’t eat my friends” approach. (A) That’s cool, but I eat mine, and they are delicious (and nutritious) AF. (B) And lest you forget we’re all in the circle…

temp2421


20 Nov | Su
3-anna-half-ish miles of active recovery on the mountain to the south

19 Nov | Sa
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 200m
Slam balls x 7
Wall slides x 10
DUs x 30 or for as long as my pants stay up

Work | O-lifting – Week 3
Muscle snatch 5 x 2 (75#)
Snatch + 1-1/4 OHS [across] 5 x 1 (95#)
Snatch-grip RDL [across] 3 x 3 (145#)
Ring leg curls 3 x 10

17 Nov | Th
Mobilize | 10:00

Work [Recovery] | EMOM x 30:00, rotating:
Bench press x 3 @80# + DUs x 30
OHS x 3 @75#
AD x 1:00
-then-
3x | GHR x 10 (10#)
Handstand walks x 3 attempts


Th | I know I should be able to write my own recovery workout, but fuck if I could figure anything out by the end of the day. An EMOM sounded nice, so I inquired about Ali’s recipe:

The Skipper’s EMOM Recipe:
•1 part something you enjoy
•1 part skillz you need to work on
•1 part elevate your heart rate

I ended up going with a combo that I’ve been throwing in the mix kinda frequently as Pappas agreed on it. Partners: so high-maintenance.

Sa | Snatches: from red light last week (air brakes) to yellow light on the catch. Widened my stance a bit. Felt really good, but by the looks of it there’s still lots of air there between the booty and the mat.

I hear some people argue static stretching is a waste of time, but I really like it after training. It’s the coffee after hiking; the reading after yard work; the spooning after sex. It’s a little time to chill out and consolidate the day’s work, in whatever capacity that may have been. Or a chance to hear some epic one-liners from Kay-tay. Either way, in the week to come, I’d like to find my corner of the new digs and come back to that.