Reciprocate

the_push
Name your favorite flick that you’ve only seen on VHS… go!


07 May | M
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Hollow body hold x :20

Work | [FTA]
A. 4x:
Row x 1:00
Jump lunge x 10
Push-ups x 5
B. FS 7 x 3 [3:00] (125, 2@135, 4@140#)
C1. DB FC lunge onto a 45 3 x 8 [RI] (20, 20, 25#ers)
C2. SL RDL x 5 ea [1:00] (45, 45 50#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

10 May | Th
Warm-up | 3x
Cossacks x 8 ea
Scap press x 8
KB goblet – swing – snatch – RDL  x 3 ea

Work |
A. EMOM x 20:00, alternating:
Row x :30
Push-ups x 5 + sit-ups x 10
B. BS 5 x 5 [3:00] (135, 145, 155, 165, 4 reps @175#)
C. (Rev) Zercher lunge onto a plate 3 x 8 ea [1:00 btwn] (80, 85, 85#)
D1. Sled push 4 x L [RI] (+135#)
D2. Jump lunges x 20 [1:00]

11 May | F
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10
Zombie scap rolls x 3 ea direction

Work |
A. 3x:
Bike x 2:00
½-Kneeling BU KB press x 7 ea (20, 25, 25#)
Banded rows x 10
B. EMOM x 20:00, alternating:
Slam balls x 7 (20#)
Power snatch x 3 (3@75, 85, 6@80#)
C. Side bridge 3 x :30 [:15 btwn]

12 May | Sa
Warm-up | 3x
Row x 1:00
Samurai skwats x 3 ea (35#)
Windmills x 5 ea (35#)
Pistoles x 2 ea

Work |
A. 3x:
Pendlay row x 10 (75#)
(SA) KB PP x 5 (35#)
Air skwat x 10
KB snatch x 5 ea (35#)
B. Work x 30:00, rotating (6 rds)
KB FR carry x L (30/35#)
Step-ups x 10
SL HB x 10
TGU x 2 ea (40, 5@45, +1ea @50#)

Stretch x 17:00

13 May | Su
Mobility | 3x
Wall slides x 10
Monster walks x 10 ea
GA squats x 10
Banded wall-pressing dead bugs x 8 ea

Work |
A. 3x:
RDL x 5
Bent-over row x 10
FS x 5
Press x 5
Hang snatch x 5
B. Power snatch + OHS x 10 [2:00] (4@80, 3@85, 3@90#)
C. Clean pulls 5 x 3 [2:00] (2@155, 165, 2@175#)
D. 1-1/4 BS 3 x 5 [1:30] (120#)


M | Push-ups felt a little weak, but I focused on bracing, leading with my chest on the decent and trying to keep my quads off the floor until I had to. Front squats felt fine. Grip was dead on the hanging knee raise. Crazy how much back engagement there is in that…

Th | Was pleased with how back squats felt, kinda conservative on the way up to set 5. Did the zerchers in the way I usually do them (reverse, no plate) because I wasn’t as attentive to my program details as I should have been. Wanted to called it after part C, but didn’t. And dang that part D turned out to be a real burner. Very nice.

F | Looking forward to getting some answers on Monday about my shoulder; the presses are easier on my banged up shoulder. What the heck. The EMOM was fun, and good for my spirits. Side bridges were harder than I remember, but of course they were… because I had to remember them. Been a while. Funny how that works.

Sa | Haha! Both A and B were harder than I thought they’d be. So much sweat. Took it light on the FR carries because my shoulder bugs when I add the lbs, so there was less belly breathing than would normally occur. So much burn in my flutes this week.

Su | Barbell sesh was fun and felt good. Worked on my positioning over the bar, engaging my lats, and bring my hips to the bar not the other way around. Played around with my grip. On the pulls I focused on the speed up after the knees. Lots of feeling in my glutes. The one-anna-quarters were intense.

Advertisements

Ta-da

“Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.”  -wisdom from Penn & Teller’s silent half (the latter)

like wabbits.jpg

To create magic in the kitchen, spend some extra time on the nuts. And leave little counter space…


17 Apr | Tu
Warm-up | 3x
KBS x 5 (35#)
SA snatch x 3 ea
ATW x 3 ea direction
RDL x 7 ea

Work |
A. 5x:
Row x 300m
PUs x 10
Air squats x 10
B1. SA DB press 4 x 8 ea [1:00] (20#)
B2. Dips x 10 [1:00] (66#)
C. Bent-knee hanging leg raise 3 x 10
D. McGills 3 x :45 ea
E. Bike x 20:00

Apr 18 | W
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 10
TVAs x 15

Work |
A. Sumo DL 7 x 2 [2:00] Go by feel (195, 205, 4@215, 225#)
B. 4x:
Sled walk x L (sled +135#)
KB FR carry x L ea Cross-over step-ups x 5 ea
SA OH carry x L ea SC carry x L ea (55#)
C. Bike x 20:00

Apr 20 | F
Warm-up | 3x
Samurai squats x 3 ea (30#)
Banded row x 8 ea
Banded RDL x 8 ea
Pistols x 2 ea

Work |
A. Stairs x 12:00
B. 5x:
KBS x 10 (50, 4@55#)
SL RDL x 7 ea (45#)
SA press x 7ea [1:00] (25#)
C1. Dips x 10 [1:00] (72, 66, 2@60# assistance)
C2. Pull-up machine x 10 [1:00] (72/66, 3@60#)
D, McGills 3 x :45 [:15 btwn]

21 Apr | Sa
Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
OHWL x 16
Slam ball x 5 @20#

Work |
A. 10x Snatch + OHS [2:00] (75, 85, 75, 4@80#)
B. PC 10 x 2 [2:00]
C. Zercher squats 4 x 5 [1:00]
D. Stairs x 10:00 40:00

22 Apr | Su
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Wall-pressing dead bugs x 20

Warm-up/Test the back status | 3x
RDL x 3
BB row x 3
Press x 3
Kang squat x 3
DUs x 30

Work |
B. PC 10 x 2 [2:00] (3@115, 3@125, 4@115#)
C. Zercher squats 4 x 5 [1:00] (105#)
D. Bike x 20:00


Tu | Canyon calves in full effect. Felt so good to foam roll. You better believe the booty and the hip didn’t bug at all… over due for some brit brit.gifThis workout smoked my upper body; started with the push-ups – it’s been a while. Continued with the OH pressing and deeeips – it’s been a while. And finished with the hanging from the bar… felt like I could barely get my hands over my head. Hahaha! But felt good to move. Need to get back in a consistent routine.

W | The DLs felt good… until I want to do the KB carries on part B. Mid-back on the right side was not having it. Adapted to just keep moving. Where duh fuc did my motivation go for realz? Still feeling zapped…

F | Increase in the desire to be at the gym today, which felt nice. Really liked part B. The dips and pull-ups felt way stronger than they did Monday – maybe more recovered from the Canyon? The longer time on the McGill makes my neck hurt – gotta investigate where I need to adjust that. Fuck my noggin is heavy.

still
Brit Brit with the neck demo. Man, she always comes thru…

Sa | Warm-up – good. Snatches were feeling a little rusty, with the first could sets being power snatches. Seven set was the best snatch I’ve done at the globo! Got all the way under it – no power. Some might call this a squat snatch, even. Obviously, those people would be wrong, and we would classify them with the people who hike blasting their shitty music. Anyway, got in position for the next set, created tension in my arms for the pull and oooooh mid-back on the right side – so angry. This has happened before – on that side, with the snatches – so I took the rest of the workout to the stairs and am hoping a little rest is the Rx.

My coach really is from the future, and knows his shit; stress and barbell equal a bad idea for this chic. A good reminder to shake off my ego, and lean on my coach’s knowledge, experience, and outside perspective.

Su | Actually wanted to go to the gym today. Of course you did, Gunz, because even the slightest of injury reminds you what it’s like when you can’t… Anyway, didn’t have a plan just wanted to move and see how things felt. The back felt good – a little tender on that side with the foam roller, but I didn’t dig in. Mobility and warm-up felt good so I went for it – the rest of Saturday’s workout, but light. I subbed a longer session on the bike for the stairs since I did a bunch of that yesterday, and miiiiight go for a sunset hike after I get a few things done at work. Yeah you read that right.

Amputations

 “There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.” -Mark Twight

IMG_5938
South Kaibab Trail | Grand Canyon, AZ [image ©Morgunz]
“I can’t wait for you to experience The Canyon,” my friend says to me on our drive up to THE Canyon – The Grand Canyon – for what will be her ninth effort, and my first time.

“On my first hike, I came out with a list of shit I wasn’t going to do anymore – relationships, obligations, I totally re-prioritized my life.”

Isn’t it crazy how nature has a way of putting shit in order. And how doing challenging things with people – old friends, new friends, strangers you leap frog up the mountain with – can really connect you, with yourself, with each other?

did we.gif

Well, I am fresh off the completion of our trek, and while my thoughts aren’t consolidated, I can certainly see how The Canyon really will “ruin” a person, in the very best of ways… Stay handy with the knife, indeed.


02 Apr | M
Warm-up | 3x
KBS x 10 @45#
SA banded rows x 10 ea
SL banded RDL x 10 ea

Work | [FTA]
A. 5x:
Jump lunge x 12
SA DB KB Snatch x 3 ea (40#)
Goblet squat x 8 (40#)
Scap PUs x 10
B. 5x (Press x 1 + PP x 3) [2:00] (75, 80, 80, 75, 80, 80#)
C1. SA seated cable row 4 x 8 @22×2 [1:00] (25#)
C2. SL glute bridge x 12 ea [1:00]
*D1. DB bis 3 x 12 [1:00] (15, 20 , 20#)
*D2. Cable tris x 12 [1:00] (25, 20, 20#)
*add-on

04 Apr | W
Warm-up | 3x
Bike x 1:30
Wall ball x 10
SA KB press x 5 ea (25#)

Work | [Fave]
A. 5x:
FS x 5 @ 75% (125#)
BS x 5 [2:00]
C. Reverse zercher lunges 4 x 8 ea [1:00 btwn sides] (75, 4@80#)
D. 3x:
Slam ball x 5 @ 20#
SA DB KB snatch x 5 ea (35#)
Row x 200m

07 Apr | Sa
Mobility | 3x
Monster walks x 10 ea
Wall slides x 10
Scap press x 10
Banded clammies x 10 ea

Work |
A. 4x:
½ Kneeling SA BU press x 7 ea (20, 25#)
KBS x 10 (50#)
BB row x 10
B. 7x:
PC x 3
PJ x 3
FS x 3 [1:00] (95#)
C. Zercher squats 3 x 5 [1:00] (115#)
D. Barbell roll-outs 3 x 10 McGills 3 x :45 ea [:15 btwn]

09 Apr | M
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 1-0
Reverse curl-ups x 10
Pistoles x 2 ea

Work |
A. 3x:
Snatch-grip RDL x 3
Bent-over row x 3
Hang PSn x 3
OHS x 3
BS x 3
B. 10x:
PSn x 1 + OHS x 1 [2:00] (75, 80, 3@85, 5@90#)
C Clean pulls 5 x 3 [1:30] (175, 180, 185#)
D1. FS 3 x 5 [1:00] (115, 120, 125#)
D2. Dbl DB row x 10 [1:00] (30#ers)
E. McGills 3 x :45 ea [:15 btwn]

12 Apr | Th
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Reaching DBs x :45

Work |
TGUs x 15:00
Stairs x 10:00
Stretch x 10:00

14 Apr | Sa
The Grand Canyon | South Kaibab to Bright Angel Trail
+/- 17.3 miles
Accumulated elevation: 9,188′


M | Dang, part A got my heart going. Faves. Strict press was rough. I can tell I haven’t been doing much OH pressing, and the injured(?), janky(?), but mine, my right shoulder was the limiter

W | Didn’t feel like working out, so I picked a favorite workout from the archives and got to work. Pretty sure 125 isn’t 75% anymore; perhaps should test that… But the volume of this one had me feeling it. Took it easy, with less intensity on part C, as that’s what I had to give today. Subbed KB for DB on the snatches because they make me feel strong and powerful. And KBs are so much cooler than DBs. 

Sa | BU press felt good; got four reps on the R and 5 on the L on that last round at 25# before I had to drop back to 20# or have some shit form; I picked the first. The push press/jerk was the limiter on the BB complex. Dang that was some fun cardio. Zerchers felt awesome. Roll-outs bucked my back bad, so subbed McGills. Cool?

M | It felt good to lift. The snatches felt a little awkward; after speaking with TG gotta rememba the speeds. Same with the clean pulls, steady off the off the floor, speed it up after the knees. The pulls felt strong.

Th | Got in a little movement before I move a lot on Saturday…

Sa | By the numbers (creepy, but handy, iPhone stats):

22CFE308-167D-4B33-B018-C81ED231F062
I think the actual trail distance was 17.3 mi
50845318-6B45-4CF1-BD70-DA81EEAB1526
Interesting to to see where the pace dropped off. Was that the steep part or where I took the most pics? Hmm…

Would You Rather…

“We are constantly trying to hold it all together. If you really want to see why you do things, then don’t do them and see what happens.” -Michael A. Singer

tumblr_p4q5x0nwg21qz6f9yo1_500

Lately, the work week evenings have felt like a less fun version of Would You Rather – with the choices being the go to gym or getting a full night of sleep. I like going to the gym – it feels good to move, silences the noise, and helps me relax. But not sleeping makes we wanna [see image above]…

So yeah, I am working on finding the balance, adjusting things to make it work. It’s funny how things get set in your head as fixed and inevitable, until a spark of change reawakens your super powers and you realize all of it, it’s all a matter of choice.

Besides, in the end, no matter what “Rather” you choose, we all have the same outcome:

cimerlini_oisellerie-de-la-mort
Giovanni Paolo Cimerlini – The Aviary of Death

So, would you rather…
Sit or stand?
Burden your family in old age or be pushed off a cliff?
Sleep or ____ [pick a thing you really like to do, sometimes in bed, often at night, and hopefully again in the morning]?

And here’s a SFW game of “Would You Rather“…


21 Feb | W
Warm-up | 3x
Row x 1:00
Slam ball x 5 @20#
KB RDL x 8 ea @40#

Work |
A. Power clean 6 x 1 [1:00] (125, 5@135#)
B. EMOM x 20:00, rotating:
Power clean x 3 (2@115, remainder @120#)
DUs x 30
C. Back squat 3 x 5 [fast out the bottom] (145, 150, 155#)

23 Feb | F
Mobility | 3x
Cossacks x 8 ea
Bird dogs x 12 ea
SA plank x :20 ea
Curl-ups x 10

Warm-up | 3x
Wall ball x 10 @15#
Banded RDLs x 8 ea
SA banded rows x 12

Work |
A. Front squat 5 x 3 [build – 3:00] (140, 150, 155, 145, 150#)
B1. Zercher squat 3 x 5 [1:00] (105, 105, 110#)
B2. KBS x 5 [1:00] (55#)
C. Alternating TGUs x 10:00 (40, 45, 50, BU@25#)
D. Wall-pressing dead bugs 3 x 20 reps [:30]

24 Feb | Sa
Warm-up | 3x
Row x 1:00
SB x 5
SA KB snatch x 5 ea

Work | FTA
A. 4x:
RDL x 3
Bent over row x 3
Muscle snatch x 3
BTN PP x 3
Good morning x 3
B. (Sumo) DL 7 x 2 [2:00] (185, 6@195#)
C. Power snatch 7 x 2 (+ OHS x 2) [2:00] (2@75, 3@80, 2@85#)
D. GHR 3 x 12 [1:00] (10#)

25 Feb | Su
Mobility-Warm-up things | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reaching DBs x 1:00
Windmills x 5 ea
Samurai squats x 3 ea
Thoracic rotations x 12 ea

Work | FTA
A. Stairs x 20:00
B. Bike x 25:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral box step-ups x 5 ea
Row x 10:00

Stretch | 10:00

26 Feb | M
Work |
A. 4x:
RNT reverse lunges (out) x 7 ea
BB row x 10
BS x 8
B. Back squat 10 x 3 [2:00] (2@155, 2@160, 3@165, 3@170#)
C1. Snatch-grip DL 3 x 5 [1:00] (125, 135, 155#)
C2. SL HB x 12 ea [1:00]
D. McGills 6 x :20 ea [:10 btwn sides]


Feeling pretty good; weighed-in for the first time since *stops to search blog* (mid-October) and my current relationship with gravity is 165# which is cool. I seem to naturally want to be between 155-165. We’ll see how things shift; I’ll be training for The Canyon and Pat’s Run in April.

Didn’t do a great job of logging notes on my sessions this week. Will do better next. Monday felt really great; I think in a “Would You Rather” battle between back squats and brownies, the back squats would win. Whaaah… Here’s some footage:

Diggin’ the McGills. I can feel the PRs lining up…

Unseated

“There’s no the answer. What we need is variety. The best position is the next position.” -Galen Cranz, on the best kind of chair

sitting is death.jpg
Creative seating solutions

After two weeks on my ass (at a desk in my rad new office space), I’m back standing. It feels glorious. Or at least not like I have restless leg syndrome anymore. Thankfully the new work environs is position variation friendly.  In case you’re curious, as was I, here’s a podcast on how we wound up seated in the first place >>> 99% Invisible – Edge Of Your Seat


17 Jan | W
Mobility | 2x
Cossacks x 10 ea
SA floor-facing plank x :20 ea
Popes x 15 ea
Pistols x 3 ea

Work |
A. Sterrrz x 15:00
B. Bike x 15:00
C. 5x:
Front rack KB carry x 30m (35/40#)
Box step-ups x 10 ea (20# DBs in the FC position)
DUs x 30
D. Sterrrz x 15:00, last 5:00 up level at ea min.

18 Jan | Th
Mobility| 3x
Bird dawgs x 10 ea
Glute press x 10
TVAs x 15

Work |
A. Bike x 20:00
B. GH hip extensions 4 x 10 (10#)
RNT (out) x 5 ea
BS + jump x 5
C. BS 5 x 4 [3:00] (4@155, 160#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. Yump lunges 3 x 20 [1:00]

19 Jan | F
Warm-up | 3x
Banded RDLs x 10 ea
Banded row x 10 ea
Slam balls x 7

Work |
A1. ½ Kneeling SA (BU) press 4 x 7ea (18, 2@20, 25#)
A2. KBS x 10 (50#)
A3. Alt DB SA snatch x 3 ea [1:00] (35#)
B1. BB bench SA Z press 5 x 7 [1:30] (20, 3@22.5#)
B2. Chinese row x 10 ea [2:00] (25#)
C. Close-grip lat PDs 4 x 10 [1:00] (80, 3@85#)
D1. DB bis 4 x 12 [1:00] (15, 3@20#)
D2. Tricep PDs x 12 [1:00] (20#)

20 Jan | Sa
Mobility | 3x
Monster walks x 10 ea direction
COB hold x :20
Samurai squats x 3 ea
Shoulder CARs x 3 ea

Work
A. Bike x 20:00
B. 5x:
Rev sled walk x L (+135#)
Reg sled walk x L
DBL OH carry x L (30# DBs)
HS hold + hip taps x :30
C. Stairs x 15:00
D. Bike x 10:00

21 Jan | Su
Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam balls x 5

Work |
A. 10x: Power snatch x 2 + OHS x 1 [2:00] (4@85, 2@90, 2@85, 90, 95#)
B. Clean pulls 5 x 3 @ 115% (180#)
C. GHR 3 x 12 [1:00] (10, 15, 15#)
D1. Bi’s 4 x 12 [1:00] (17.5#)
D2. Tri’s s 12 [1:00] (20#)


W | The 45# KB bugged my shoulder so went “light” but the carries were still uncomfortable, despite the “easy” weight. Dang, dumbbells with the step-ups added some intensity. I see what you did there with the DUs followed by the racks. Last minute on part D was at level 12, no manos on the rail. That 60s put the day in perspective

Th | Man, these longer work days are kicking my ass, a skoatch. Reminding myself it’s just adjusting some habits, but still dialing that in. The workout felt good. I was shooting to do the BS at 165; the first set at 155 felt heavy, but less so on the second. The last set had me realizing I could have added 5 for at least the last two, sets. Hmmm. The 1-1/4 were intense and, yep, felt like I was going to fall on my face during the jump lunges. But I did not. Those are the closest things to AD sprints in terms of the burn at the globo, at least so far…

F | Can start with more lbs on the half-kneeling press and single-arm snatches. The shoulder wasn’t having the bench. Chinese row took a round to get the right things online, but then… ooh yeah. Upped the weight on the pull-downs. Failed on the last rep of the bis on sets 3 and 4 on the right side; assisted with a little help from my friend (the left hand).

Really felt Thursday’s session going in, especially in the upper, outer booty. See super accurate anatomical sketch below:
Seeing starsSa | Have I done double OH carries before? Likely. Those were intense, especially when you factor in the hip taps that followed. Fatigued EMOM-style with part B.

Su | The barbell session was fun; felt a little rusty, but that makes sense. They only have the girthy 45 pound barbells at the globo, but that bother me less than in the past. Form on the second snatch got a little shitty about midway through (thus the dip back in lbs) but I narrowed my grip a little bit and things felt snappy again. Took a few reps to get in the groove on the pulls. Cues for next time: spread the knees (you know what I’m sayin). Experimented a little on the height of the GHR, and upped the lbs. Man do those suckers light my hammies up. Very nice…

[Mis]Fortunes

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent – no one can ever know what you are capable of, not even you.” – Seneca

Anything anything-01.jpg


05 Dec | Tu
Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#

Work |
A. 3x: (BB only?)
RDL x 3
Row x 3
Power snatch x 3
BTN push press x 3
Good mornings x 3
B. Deadlift 7 x 2 [2:00] (3@195, 3@200, 205#)
C. Power snatch 7 x 2 [2:00] (3@75, 2@80, 2@85#)
D. GHD 3 x 10 [1:00] (10, 15, 15#)

Stretch | 10:00

06 Dec | W
Mobility | 2x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 3x
Wall balls x 7
KBS x 10
Banded rows x 10 ea

Work |
A. 4x:
Cossacks x 10 ea
SL HB x :40 ea (2x)
Reverse fly x 10 (10#)
B. Front squat 5 x 3 [3:00] (125, 130, 135, 140, 140#)
C. 1-¼ Back squats 3 x 4 [1:30] (105#)
D2. BTN push press x 5 [1:00] (75, 80, 85#)
D1. DB RDL 3 x 10 [1:00] (50#ers)

07 Dec | Th
Mobility | 2x
Hip hikes x 15 ea
Prone y raise x 10
Hollow rocks x :20

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
Samurai squats x 3 ea (35#)
HS holds
C. Alternating TGUs x 15:00 (40, 45, 50, 55#/BU 25, 30#)
D. Stepmill x 15:00

09 Dec | Sa
Mobility | 2x
Bird dogs x 12 ea
Swimmers x 6
TVAs x 15
Popes x 15 ea

Work |
A. Steps x 15:00
B. 5x:
RDL x 5
Press Row x 5
Good mornings x 5
Back squat x 5
C1. Deads 5 x 5 [1:00] (185#)
C2. SA DB push press x 5 ea [1:00] (25, 30, 3@35#)
D. Close-grip cable lat PDs 4 x 12 [1:30] (55, 65, 70, 75#)

Stretch | 10:00

10 Dec | Su
Hike | Flatiron
5.5 mi | +2900’


Tu | Was part A supposed to be with plate, building? Hmm, maybe I fucked that up with just the barbell. Deadlifts felt good; I really want to work to push past that mental mind fuck that happens at two hundy. The weight felt easy off the floor, so WTH, cabesa. The power snatches felt good, but maybe a little slow. Only have the big barbells to work with in globoland, so that’s kind interesting with the grip on the snatches. Good thing I got some long filanges…

giphy

W | The hip bridges blew up my low, low back on the right side; stopped at round three. But those front squats felt great!! Legs had the shakes heading into the one-an-a-quarters… so I really felt those guys. Mixed up the order of the “D”. Was careful on the presses with that damn shoulder. But no pain; a little tightness.

Th | Cardio day felt sneaky like a leg day. Friday status: sore in lots of places.

Sa | Shoulder didn’t like the presses; subbed rows without an issue. The deadlifts… ooh cardio. Lots of work in the abs and lats on the pull-downs. Per instructions: will add to the stack to start next go ‘round.

Su | Couldn’t have asked for a more perfect day to be outdoors, but then, I think I say that after every hike… 

Image-1

Every visit there are new finds. One of them this trip was enormous bird poop (both the bird and the poop) on the sheer face of the northern face of the adjacent ridge. We waited for it’s creator to return, but no dice.

The desert was beautiful, the trail fairly busy, the company easy (not like that!), and the physical effort a break outta the box. Building. Not a box. The lesson of the day was: bananas. Always carry bananas. Even if you gotta dangle them off something.

Damn, that’s some catchy shit.

So What

“Sometimes people let the same problem make them miserable for years when they could just say, ‘So what.’ That’s one of my favorite things to say.” – Andy Warhol

what if

No words today. Just some slam bass and lyrics. Say what?!


05 May | F
Mobility | 3x
Wall slides x 10
Single-leg bird dogs x 10 ea
Wall-pressing dead bugs x 10 ea

Warm-up | 3x
KB – Swings x 5
Single-arm swings x 5 ea
Goblet squats x 3
Snatch x 3
RTW x 5 ea
RDL x 5 ea

Work |
A. TGU x 3 ea x 4 sets (45#); Rest x :30
B1. Back extensions x 10; right into
B2. RNT rev lunge x 10 ea @3111; Rest x 1:00
C. Front squat 5 x 3 @22×1 (3@115#, 2@125#); Rest x 3:00
D. Snatch-grip RDL [3] x 6 @3111 (95#); Rest x 1:30

06 May | Sa
MFR | 10:00

Mobility | 3x
Single-leg adductor squats x 8 ea (18” box)
Prone y raise x 8 (hip tuck, abs engaged)
Pope clammies x 15 ea (fire)

Work |
Bike x 10:00
5x: Row x 300m + cable tris x 10 (40#)
Bike x 10:00
5x: Row x 300m + SA DB press x 5 ea (25#) + slam ball x 7 (20#)
Bike x 10:00

07 May | Su
Mobilization | 3x
GA squats x 10 (wider stance)
Scap press x 10
Pope clammies x 12 ea
Side plank + leg lift (knee) x :20 ea

Warm-up | 3x
Row x 1:00
SA KB press x 5 ea @25#
Slam ball x 5 @ 20#

Work |
A1. TGU 3 x 3 ea (44#)
A2. GHR x 10
B. [Single-arm] Front rack KB lunge onto 45# plate 3 x 8 ea (26, 35, 44#); Rest x 1:30
C. Power snatch 10 x 2 (2@75, 3@85, 2@90, 3@95#); Rest x 2:00
D1. Kneeling BU KB press 3 x 8 ea (18#); Rest x 1:00
D2. Single-arm seated cable row X 6 ea @21×2 (30#): Rest x 1:00


F | Those get-ups added up. Really liked those reverse lunges. Front squats felt good once I stopped watching myself in the mirror and focused on feeling the movement. The footage totally revealed I was cheating the time at the bottom. Again. The RDLs were tricky with the different barbells; the gnarling is located closer to the center so there was some grip slip… All in all a decent training session; the right hip is bugging a little bit.

Sa | Spent extra time working out some spots with the foam roller and lacrosse ball. Explored a few warm-up moves from the Pope featured in this vlog:

It’s fun to see behind the curtain, all the pre-lifting work that goes down. My hip was bugging pretty good, but the mobility drills seemed to get things toasty. By the time I got to the slam balls (the hole being the test) things were moving without issue.

The last round on the bike I had company next to me; I was jamming out to some music but the dude’s stride kept catching my attention. I realized that while I had constant pressure on the pedal, he seem to bounce out of the bottom. If I drew a diagram mine would look like a circle and his would look two vertical lines going opposite one another, up then down. Interesting… still pondering, is it a learned movement pattern, compensation, lazy glutes, did he not have waffles for breakfast? These are big questions, people.

Su | Needed one of those NBA towel kids to help me out during the get-ups in the “Functional” area of Globo Mountain. Slippery suckers. Added the “single arm” to the lunges because they only had one of each weight of KBs. The snatches felt so much nicer (snappier) than last time, but I also found a 15 kilo bar, which made all the difference with the grip. Left side was sticky on the “D”…