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.

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The “Other(s)”

“All men seek happiness. This is without exception. Whatever different means they employ, they all tend to this end. The cause of some going to war, and of others avoiding it, is the same desire in both, attended with different views. The will never takes the least step but to this object. This is the motive of every action of every man, even of those who hang themselves.” – Blaise Pascal

gab-and-sister
The Golden Rule: Do Unto Others…

Black Mirror, “Men Against Fire”. Watch it. If perception is reality, what’s augmenting your view?


12 Nov | Sa
Mobility | 3x
GA squats x 12
Prone y raise x 12
TVA drops x 15

Warm-up | 3x
Row x 1:00
BB row x 10
DUs x 20

Work | O-lifting – Week 2
Pause snatch [2s @ +1″ and mid-thigh] 10 x 1 (75, 80, 80, 85, 4 @ 90, 95#…)
BTN snatch-grip seated press 3 x 2 (55, 60, 65, 70#)
3x:
Reverse row sit-backs x 6
Hollow holds (bent-knee) to fatigue (1:07, 1:10, :47)

Stretch | 20:00

11 Nov | F
Mobility | Things x 10:00

Warm-up | TGUs

Work |4x:
Jog x 400m
Bench x 5 (75#)
Single-arm KB row x 10 ea (26#)
-then-
Rotating x 30:00:
Prowler push x 30m (150#)
Single-arm OH carry x 30m ea direction (44, 35, 26#…)
KB snatch x 3 ea @ 35#

09 Nov | W
Mobility | 3x
Scap press x 10 s-l-o-w-l-y
GA squat x 10
Reaching dead bugs x :40

Warm-up | 3x
Row x 200m
DUs x 30
PVC moves

Work | O-lifting – Week, uhhhh, 2…? Affirmative.
Clean high-pulls 4 x 2 (155#)
Rack jerk 6 x 1 [across] (125#)
Pin front squats 4 x 3 (115, 3 @125#)
Single-arm KB OHS 3 x 3 (26#er) 

Straaatch | 20:00


W | Booty status at the start of the session: all kinds of sore. The first opportunity to work from jerk blocks! That’s some handy shit for gauging one’s dip. Also makes putting the bar down fun. Like dropping a mic; very dramatic.

the-big-finish
The big finisher

F | Man this workout was pretty humbling. The prowler push followed by the OH carries fatigued my upper back and shoulders fast, thus the reduction in KB size each round. I’m pretty sure the first 1/3 of the time I wasn’t in the proper position pushing the sled. And warming up with TGUs, not sure that was the best idea either. Learning moments. And fall weather, prowler pushes, and the super moon make for a pretty sweet Venn diagram of a workout. The middle gooey part.

Sa | Worked on opening up my stance in the catch position on the snatches. Helped immensely. No air brakes, well, less air brakes. I think I’m protecting that hip, but the wider stance feels good, so hopefully changing that pattern will set things in better motion. Speaking of brakes, it’s so funny how that happens with pressing. Sixty-five felt challenging, but not crazy… seventy got about 1″ off my back. 

Here’s some footage of the air brakes. Commentary courtesy of Smart Ryan: