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
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Back to Basis

“Walking is good, fighting is better, fucking is best.” -Tormund Giantsbane on staying warm

playing games
This week’s share took me for a turn. I was interested in hearing Ben Greenfield on the BBS podcast because of it’s title, “Blood, Biomarker, Genetic Testing… and Poop“. And it was very interesting… all the blood, poop, gut biome testing, light exposure on all sorts of body parts, sleeping with rocks, the use of psychedelics – all very fascinating. But the highlight for me was [Spoiler Alert] after nearly 42 minutes of talking about dialing it all in, fine tuning and testing, the conversation comes full circle and back to the basics: it starts with sleep, stress, skull sweat, and sex. (Okay, I added the last one, but it needed to be said.)

That third one – the novelty of learning – stayed with me. Man, it’s easy to get up caught up in the hamster wheel and to sideline the training of the gray matter. And to forget just how much fun it is – doin’ it.

How will you train your neural pathways this week? Me, I’m gonna start with Coffeebreak Portuguese, Revit, and some Dick & Jane – reading is fun!


13 Sept | W
Warm-up | 3x
Row x 1:00
Wall balls x 10
Reaching dead-bugs x 1:00

Work |
A. 5x: [easy pace – quality movement]
OHS x 6 [BB only] @4112
Singles DUs x 30 [1:00]
B. Pin front squats 5 x 3 (115, 120, 125, 125(3), 120#) [3:00]
C. BTN snatch-grip push press (105, 110, 115, 115#) 4 x 2 [1:30]
D. Seated SA cable rows 3 x 15 ea (30#) [1:00]

Finisher | A lil stretch, a lil handstand position work

14 Sept | Th
Work |
A. Row x 10:00
B. DUs x 5-10-15-20-25-30-35-40-45-50 [UB]
(5-10-15-20-25-30-25-35-40-43-44-45-49-50 in 15:33)
C. Prone hamstring curl machina 4 x 15 (60, 55(10), 50(10), 45#) [1:30]
D1. Cable tricep push-downs 4 x 15 (2@ 40, 2@ 30#) [1:00]
D2. DB curls x 10 ea (17.5#) [1:00]
E. Bike x 20:00

15 Sept | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Scap press x 10
TVAs x 15

Work |
A1. Seated SA press 5 x 8 ea (25, 27.5, 3@ 30#) [1:00]
A2. Pendlay row x 8 (2 @70, 3@ 75#) [2:00]
B. Concentric bench 5 x 5 (2@ 85, 3@ 90#) [3:00]
C. EMOM x 10:00: wall walks
D. Star side planks (knee) 3 x 10 leg lifts [:30 btwn sides]

Stretch | 15:00

16 Sept | Sa
Work |
A. Step mill x 20:00
B. 10x [build if it feels good]: RDL – HPC – Jerk – BS (2@ 95, 3@ 105, 5@ 115#)
C. 5x:
Sled push x 30m (90# of plates)
Offset carry x 30m (OH – 35#, SC – 40#)
Cossack lunges x 10 ea
D. Bike x 20:00

Home yoga for bendiness |15:00

17 Sept | Su
Mobility | 3x
Shoulder CARs x 4 ea
Bird dogs x 10 ea
Prone y raise x 10
Monster walks x 10 ea

Work |
A. 4x:
Row x 150m
FLR + taps x 14 ea
Side star plank (knee) x 5 LL ea
B. Alternating TGUs x 20:00

Sauna | 20:00


W | I really enjoyed this session at the Globo Mountain. Mixing things up a teeny bit, I cut out my usual mobility to start, got to and through the warm-up efficiently, and then on to the good stuff: the workout. According to my handy training blog (you are here) the last time I did OHS was the first of March. This session was certainly a first in front of mirrors… um, with the o’head squats. They felt good, especially by the last round. Switched the yumps to DUs because (A) knocking 30 out isn’t hard for me (Unless they’re in succession. See also: Thursday) and (B) I find them to be fun.

The pin squats were fun times. The globo squat racks are actually good for something! The second set at 125 got a little ugly – really fought to keep my chest from collapsing and to drive the knees out. Shedding a few lbs from the barbell improved my position and was still challenging.

Globo barbell slipperyAF on the push press. Held back a bit due to new environs for this movement.

The demo vid featuring the big sweaty man was very helpful with form on the SA rows. Thanks, coach! Felt them big time in my lats and delts – more so than when I was doing ’em my way.

Th | Ooh feeling dem SA cable rows in the delts. How is it that I run into door frames on such a frequent basis? So swole.

The row felt really nice. The half flight simulator caused much anger. All I could do was laugh at myself. Came to the conclusion that if I sped those fuckers up, I’d pike less and voila! Unbroken.

Where do I start with the hamstring machine…? Do I even have hamstrangs, bruh? I am excited to find them, build them, and ride them all the way to PR city. (No, these are not things that keep me up at night, but improvement in all the areas is nice.)

F | Man, this workout felt good. Found my groove (or stability at the bottom) on the concentric bench; they felt really right, especially the last two sets. Wall walks felt solidAF. The star planks made me sweat profusely. Definitely struggled to lock out without the assistance of the base knee on the ground, let alone to lift a leg. Caught myself doing concentration face. You know you’re working when there’s a little tongue… just the tip.

Been keeping up my home yoga in the morning. Just a quick 10:00 – I really enjoy it.

Sa | Needed a sled so used that as an excuse to check out the independent globo in my hood. I really liked it. Not as clean and shiny as Globo Mountain, but they had nice barbells, bumper plates and everything but a GHD. And a platform which I was hoping to test out…

tangibleAF-01.jpg
Maybe next time. Didn’t want to interrupt the stretch sesh 😎

My right hip was feeling a little sore – according to the internet in the tensor faciae latae (Mmm… sounds like a coffee bevvie). The TFL… I discovered this by performing some pistols between sets on part B, because pistols in lifters are the best things ever! Okay, back to bidness. The barbell was fun, especially the jerks. By the time I got to the sled rounds, however, dat overhead was fah-tea-goo-ah’d. First attempted 45 OH with a 50 in the suitcase. Nope. Dropped down each by 5# on each. Nope. Another five. Just right – still felt like work. Really felt the sled in my flutes.

Lastly, wasn’t feeling much in my hammies on the front end of my workout. About 2 hours after I showered though.. Ooh. So sore. But not up by my butt where I expected, but down closer to my knees.

Su | Super sore in the back, booty, and hammies. Rolled through. Worked up to 50# on the get-ups, and finishes with bottoms-up at 30# which might be a PR… Tested the steam room at Globo Mountain which was REALLY nice. Gonna do that again.

Oh man. Lots to say this week. Especially for someone who is gonna take a break from blogging…

Gravity Facts

 

“You can’t start a fire, Worrying about your little world falling apart.” -The Boss

how is yous

Continuing down the multitudes of you, you, you path I seem to be meandering, some recent questions were fired up from Hidden Brain. This week’s episode was a little bland – I struggled to relate to the real life examples they gave – but there were still some meaty bites in there.

The first piece I’ve been chewing on is called Odyssey Planning. Essentially, it’s developing 3 completely different variations of your 5-year plan, and then using those articulated alternatives to take action in a new direction. Again, combating this idea that there is one path, one plan, one self. I like it.

The other spark was that of “gravity problems” – problems that we get stuck on that really aren’t problems at all:

“If it’s not actionable, it’s not a problem, it’s a circumstance. Once you accept your gravity problem as, in fact, not a problem but a circumstance – maybe a difficult one, maybe a heart-breaking one – but just a fact, you free yourself to go do something you can do.” -Dave Evans, Designing Your Life

What would the titles of your three Odyssey Plans be? Do you have any gravity facts weighing you down?

Facts of Life from Jo Polniaczek


29 Aug | Tu
Mobility | 3x
Wall slides x 10
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
TGUs x 2 ea @ 40, 45, 50#

Work |
A1. Seated SA press 5 x 8 ea (2 @27.5, 3 @25#)
A2. Cable row x 10 (70, 4 @60#) [1:00]
C1. Tricep (cable?) push-downs 4 x 15 (3 @40, 30#) [1:00]
C2. Hammer curls x 20 (10#) [1:00]
B. Concentric bench 5 x 5 (75, 3 @85, 90#) [3:00]
D. Easy bike x 15:00

31 Aug | Th
Mobility | 3x
GA squats x 10
Scap press x 10
Popes x 15 ea

Warm-up | 3x
KB things x 5 ea: goblet – swing – SA swing – snatch – RTW – RDL

Work |
A. Row x 20:00 (4505m)
B. Wall walks 4 x 3 [2:00]
C1. Farmers carry 5 x 20m (50# KBs)
C2. Wall-pressing dead bugs x 20
C3. Cossack lunges x 5 ea OHWL x 10

Stretch | 15:00

01 Sept | F
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 16
Monster walks x 10 ea

Work |
A. Bike x 20:00
B. TGUs x 16 (4 ea @40, 45, 50, 60#)
C1. Hip extensions 3 x 8
C2. Reverse DB fly x 12 (10, 2 @12.5#) [1:00]

Stretch-ish | 15:00

02 Sept | Sa
Work | Snatch Sesh @ DTP HQ
A. Snatch balance complex – 4 sets:
Pressing snatch balance x 2 (45, 55, 65, 65#)
Heaving snatch balance x 2 (65, 65, 75, 75#)
Snatch balance x 1 (80#)
B. Snatch high-pull 3 x 3 [across] (100#)
C. Segmented snatch 5 x 3 [build] (3 @75#, 2 @80#)

03 Sept | Su
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slides x 10
Side clammie hold x :20 ea

Warm-up | 3x
Banded RDLs x 8 ea
DUs x 30
DLs x 3

Work |
C. Deadlifts 5 x 3 build (185, 190, 195, 200, 195#) [2:00]
D. Reverse Zercher lunges 3 x 5 ea (85#) [1:00]
A. Shoulder CARs 3 x 5ea
B. Hip CARs 3 x 5 ea

Stretch Home yoga | 20:00

04 Sept | M
Warm-up | 3x
Row x 1:00
KBS x 10
SA KB snatch x 5 ea

Work |
A. Barbell complex x 5 sets: (BB only)
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 building [2:00]
C. Good mornings 3 x 10 [1:30]
B/C. 3x:
Suitcase carry x 30m ea (50#)
XO step-ups x 10 ea
Handstand stills x max
D. Knee extension machina 3 x 12 (70#) [1:00]

Handstand play + stretch | 15:ish


Tu | Feeling really good post hike. Sore in the calves hips a little bit. Rearranged the workout sequence because they need more racks at Globo Mountain. Hammer curls: burn like a MF in the bi’s and make for veiny arms. Failed on the very last rep of the bench press; was a solid 5s iso hold.

Th | The row time passed surprisingly quick; really focused on my form – not cheating the release. Wall walks are still fun; performed the last 2 unbroken in an effort to better my first “step”. Cossacks didn’t feel great on the right side; not painful, just still feeling some fatigue from The Hump, so I subbed overhead walking variety.

F | Is there an advantage to using an incline bench for reverse flies? I just do them bent over… Bike felt really great. As did the get-ups. A nice session to head into the weekend with.

Sa | Kept it light and speedy on the snatch sesh, as it’s been a while. Things felt good. The last half of C my flexors were trying to be glutes, and made the last set power snatches for that reason. I need a glute switch. Some delicious post-workout hammie quivers – washed down with a burger and strawberry malt with the crew at Joe’s Farm Grill (which was also delicious! And holy smokes – those trees! <3).

Su | The weight felt smooth until that last attempted rep at 200#, and then they all felt harder. Not moving that datum much, but feel great – all three H’s – so, I say, “so what”.  

M | As I worked through the barbell complex my low back didn’t loosen up at all; it was feeling really sore when I ran the roller across it in warm-up and I noticed how tight it was whilst on the AM dog walk sesh. It was an easy call to scrap B & C for some recovery work.

Unzipped

“Spectacular achievement is always preceded by unspectacular preparation.” -Robert H. Schuller

I’m not sure I’m going to connect all the dots in this post. Basically, I have some shit I want to get done, and I’ve spent entirely enough time with my own thoughts this weekend. But here goes…

A section of my current read created some imagery that has been ruminating in my mind. The author, discussing the ability of shifting from the subjective to the objective in terms of self, compared that skill to that of zippered costumes:

“By stepping outside ourselves, we gain perspective. We become objectively aware of our costumes rather than subjective fused with them. We realize we can take them off, discard those that are worn out or no longer fit, and even create new ones. That’s the paradox of selflessness – by periodically losing our minds we stand a better chance of finding ourselves.” – Kotler & Wheal, Stealing Fire

I’m not gonna dig deep in the consciousness stuff, I’ve just alice-in-wonderlanded in it myself. But this idea of the subject-object shift came up in a podcast I really enjoyed recently. Idn’t that funny how that works?

The guests in this episode of The Paleo Solution Podcast discuss subject-object awareness as it is applied in movement – specificaly BJJ – and in education and critical thinking. Some of the conversation reminded me of parts of Sam Harris’s, The Pleasure’s of Drowning, so check that out if you listen and are hungry for more.

Is your preparation actually preparing you for the real thing? Are you kata-ing/air-punching at life? Are you applying what you learn? Which illusion are you choosing?


15 Aug | Tu
Mobility | 3x
GA squats x 10
Glute press x 10
Elbow plank + fwd reach x 10 ea
TVAs x 15

Warm-up | 3x
Slam balls x 5
Ring rows x 7
Wall walk + 7 taps ea

Work |
A1. Press 5 x 7 @32×2 – BB only [1:00]
A2. Dbl DB row (25, 2@27.5, 2@30#) [1:00]
B. Palms-up snatch-grip RDL 3 x 10 (75, 85, 85#) [2:00]
C1. DUs 3 x 50
C2. Push-ups x 5 [:30]
C3. Farmer’s carry x 20m (50# KBs)
D1. DB curls 3 x 20 (15#) [as req.d +/-1:00]
D2. Tricep push-downs x 20 (30#) [as req’d +/-1:00]

19 Aug | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Shoulder CARs x 3 ea
Hip CARs x 3 ea

Bonus Mob | 3x

Hip hikes x 15 ea
SA plank x :20 ea
Reverse curl-ups x 10

Warm-up | 4x
TGU x 2 ea (35, 45, 50, 60#)

Work |
A. Bike x 25:00
B. Row x 16:00, rotating OTM easy, comfortably tough
C. 4x:
Windmill x 5 ea (35#)
Cossack lunges x 10 ea
DUs x 20

Stretch | 15:00

20 Aug | Su
Mobility | 3x
SL elev hip bridge x 12 ea
Chin-over-bar-hold x :20
Hanging straight-leg raise x 8

Warm-up | 2x
FS + BS x 3 ea
Slam ball x 5
Row x !:00

Work | From the archives
A. 5x: FS x 5 + BS x 5 @75% FS (120#) [2:00]
B. FR rev KB lunges 4 @ 6 ea (30#ers) [1:00 btwn legs]
C. 3x:
Slam ball x 5 (20#)
Snatch x 5 @ 45#
Row x 200m (:52, :51, :49)

Stretch whilst making friends | 15:00


Tu | All swole and veiny from the curls. Way too many office donuts.

Sa | TGU warm-up to remind myself I am capable of things. Man, that row burned by flutes hard.

Su | Shockingly sore in between the scapula while mob-ing to start. Where’s that from? Perhaps holding on to some tension there. Felt really good to work it out. The squats felt good, but holy “cardio”. The reverse lunges – not heavy in weight, but right in terms of the neural drive. I was feeling the Saturday Cossacks during those. Was super fun to snatch at Globo Mountain, even if it was just the BB. During stretch I learned Christina works in finance, is going to Austin on Wednesday, works primarily with men, sat at a desk for 10 years, and got her outfit on sale from Old Navy. All without even trying!

but can I.gif

(De)Populate Your Mountain

the organ friend
That friend who just can’t get enough of you

The evolution of relationships is fascinating. Check out this article by Tim Urban, “10 Types of Odd Friendships You’re Probably Part Of“. The Friendship Mountain, who do you need to push off?

Q1 ideal
Quadrant 1: Off the bed, not off the mountain

21 July | Th
Mobility | 3x
Wall press x 10
Scap press x 10
SL Elev hip bridge x 10 ea

Warm-it-up (but it’s already sweaty) | 3x
Row x 1:00
OH walking lunges x 10
DUs x 30
Lose ya shorts x 1

Work | O-Lifting Week 4
Snatch balance 5 x 2 (65, 70, 75, 75, 80#)
High-hang snatch 5 x 2 (75, 70, 70, 75, 75#)
Snatch 5 x 2 (75, 80, 85#…)
3x:
Planted hollow body holds x max (2:00, 1:02, 1:07)
Supermans x 10

19 July | Tu
Warm-up | 3x
AD x 15 cals
Goblet squat x 5
TGUs x 2 (35#)

Work [from the archives]  | 3x
Body row x 8
GHR x 10
Rest x 1:00
-then-
RDLs 4 x 4 @5050 (115, 125, 135, 135#)
Rest 2:00
-then-
EMOM x 10:00, rotating:
Death march x :30 (20#ers)
Handstand hold x max (:20. Still.)

Stretch | 20:00

18 July | M 
Mobility | 3x
Side plank + LL x :20 ea
Cobra x :30
SL elevated squat x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
BB step-ups x 10
BB row x 10
KBS x 10

Work [favorite] | 5x:
Front squat x 5 @ 70% 1RM (115#)
Back squats x 5
Rest x 2:00
-then-
Single leg hip thrust 4 x 12 (15#)
Rest x 1:00 btwn sides
-then-
Row x 10:00, every 2:00 slam balls x 10 (2170m, 20#)


M | Fuck. That was a lot of work. On every set of the squats I thought I wasn’t going to be able to complete it. But then I did. Good practice for me. The start of the row was mentally a little rough, my brain didn’t wanna do it. But by the halfway mark the rowing actually felt nice, once I recovered from slamming the balls. Moving forward I need to always pick up the 30# slam ball. 

 Tu | Much medius soreness. And quads and hamstrangs. After giving a little too much before O-lifting last week, I stuck with a little lighter lbs on the RDLs and on the death march.

 Th | Really intermittent sleep this week; needed a rest day Wednesday. The griddle wasn’t super hot on Thursday either, but the snatches felt good. But how is it that I can do a snatch balance at 80#, but when I got to the full snatches I was working to get 85#? Merely all those reps fatiguing my snatch muscles?

My stretch and sleep games were weak this week. Haaay, homophone.

sleep viking
Goals: sleep viking. But not at a desk

Practice Like You Play

“No matter the situation, never let your emotions overpower your intelligence.” -Jean Houston

boink

Found this article pretty interesting, “The Importance of Psychological Arousal in Athletes”, especially coming off Saturday’s 1RM testing. If there is no time for reading, take a scroll down and check out that image of Csikszentmihalyi’s concept of flow. On the nose.


25 June | Sa
Mobility | 3x
GA squats x 10
OH lunges x 20
Palms-up BB row x 10

Warm-up like you mean it | Fail

Work | O-Lifting
Snatch x heavy single (100#)
Clean and jerk x heavy single (135,140#)

Auxiliary | 3x
Pistol Pause Candlesticks x 5 ea

Get Bendy | 20:00

23 June | Th
Mobility | 3x:
A-T-Y’s x 5
Banded rows x 12
Banded clammies x 12
Side plank + LL x :20 ea

Warm-up | 3x
Wall ball x 7 ( use the 20#er more)
Push-ups x 7
Sit-ups x 10

Work | 4x:
Seated DB press x10 (25, 20# DBs)
Rest x 1:00
Chin over bar hold x 5 @30×3 (jump, hold x 3s, lower x 3s)
Rest x 1:00
-then-
Single leg hip thrust 3 x 15 ea (20,15,15,15# DB)
Rest x 1:00 between legs
-then-
4x:
HS walk x 15 ft (3 attempts, 7′ max.)
Row x 150m (37,36,34,35s)
Rest x 1:00

Stretch | 20:00


Th | Feeling new areas of muscle soreness in my back, especially on either side of my spine above the bra line. The chin-over-bar holds were a challenge, with all the pushing and pulling of late; rep five on the last two rounds I had some scap wings. Couldn’t pull those suckers in. Entered the pain intensity cave on the single-leg hip bridges. Hats off to you, fitness comp chics. (Felt those a a TON in the regions of the booty the day after.) The HS walk + row combo was fun times. 

Sa | Things to work on: consistent warm-up + set-up, the mental arousal, and keeping at the technique; transitioning that difficult task into a simpler one, like Mr. Mitchell was pointing out in the article before the jump. I’m frustrated with my lifting #s. I’ve been feeling so good and yet, the numbers remain stuck. 

Down another 5lbs (One-fiddy-four). This must be the Hawthorne Effect or something; by just observing I am changing my behavior. I’m thinking some time off the grid will remedy that. 

The Cool Stuff In-between

“Crossroads are everything. The moments that matter in life are those of intersection and in-betweeness.” -Will Chancellor

listen to charlie

Now here’s an interesting conversation about that poem we all had to recite out loud in middle school. (Or was that just me?) You know the one. I’ll get you started.Two roads diverged in a yellow wood…”


01 Sept | Tu
MFR | 6:00
Warm-up | 3 sets:
Single-arm press x10 ea
DU’s x30
Banded rows x10

Work | Press 4×1 (80,85,90,85#)
Rest x3:00
Chin-over-bar hold for time (:53)
Dips 3x AMRAP (21)
Rest x2:00 between

Stretch
Protein: 138g

31 Aug | M
Warm-up | 3 rounds:
Row/Run/AD x200m
KBS x10
OHS x10

Work | 6:00 Class
3 sets:
Back Squat x5 @75% (135,130,130#)
Rest x1:00
Seated Box Yump x1 (20″,24″,24″+10#)
Rest x3:00
– then –
Partial Back Squat 4×10 @50% (90#)
Rest x3:00

Stretch | 20:00
Protein: 146g

29 + 30 Aug | Sa + Su
Mew-ving
ayudame

28 Aug | F
Packing for time… Go.
Warm-up | 3 sets:
Single arm press x10 ea
Wall ball x10
T’s x10

Work | 4 sets:
Press x2 each arm (30# DB)
Rest x1:00
Chin-over-bar hold :20
Rest x2:00
3 sets:
Dips x4 (purple band)
right into
KB swing x10 @44#
Rest x2:00
– then –
AD x2:00 + 50 cals for time (2:54)

Stretch | 20:00
45DNC (10)
Protein count: 159g


Friday | Ali helped me get the dumbbell in the right position to get that sucker over my head. The 26# KB was too easy, and the 35#er too hard. The AirDyne is legit.

Weekend  | Moving all  your shit is a good way to practice moving well. It helps to have good people helping you. Katie and I learned that when you have the dolly fully loaded you need to resist it, like resisted runs, not by going down the ramp first. I did really well with the eats, not giving into the excuse of the move to eat junk. Lots of spinach, kippers, quest bars, and coffee.

Monday | Felt good. I felt the first set of back squats way too much in the flexors, so I took a little weight off and heeey glutes. There you are. 

Tuesday | EDM makes me want to rip off my ears. So Tuesday I got some good practice at focusing on the work whilst turning off the ears. The press was hard. Something is still awry on the right side. The hold felt really strong though. And the dips were good; those seem to be feeling okay on my shoulder.

Here are all the requested vids:

Nutrition Challenge wrap up | Well, I lost 5 lbs, and inch from my hips and 3″ from my waist. It’s weird to see pictures of yourself though, all posing weird. And the lighting at the gym is brutally honest. Worse than in Nordstrom. Anyway, I am happy with my progress, but don’t plan on stopping now.

I think the takeaway for me on the nutrition challenge is that even when you think you have things dialed in, there is always room for adjustment. I’ve been surprised by how much I actually like logging my food. It really keeps me accountable. I did notice that my sleep wasn’t so awesome for the duration of the challenge. Not sure if that was lifestyle factors – house-sitting and moving – or if  maybe it had something to do with dropping carbs or something else macros-related. Looking forward to the muscle-building version!

August rearview-01
August Rearview