Inside Snakes

“There are no weight classes in the jungle. The salmon never eats the bear.” – Brandon Lilly

lex drewinski tony and cleoBeen listening in on some interesting conversations about the differences between us bishes and bros…
Adam & Eve: Self-Consciousness, Evil and Death
Women are Not Small Men


12 Dec | Tu
Work |
A. 5x:
Row x 2:00
Push-ups x 5
Scap push-ups x 10
B1. DB bench 5 x 10 [1:00] DBL DB row @ 2113 5 x 8 [1:00] (25#)
B2. DB RDL x 10 [1:00] (50#ers)
C. Wall pressing DBs 4 x 20 [:30]

13 Dec | W
Mob | 3x
Cossacks x 8 ea
Prone y raise x 10
Hollow hold x :20

Work |
B. Bike x 15:00
A. Stairs x 15:00
C. 5x:
Farmer’s carry x 30m (50/55, 4@55/60#)
SA OH carry x 30m ea (40, 4@45#)
Side bridge x :25 ea
D. Stairs x 10:00 (upped the level)

15 Dec | F
Warm-up | 3x
KBS x 10 @ 45#
Banded RDLs x 10 ea
DUs x 30

Work |
A. Bike x 20:00
B. 4x: (or 5x)
GHD x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (135, 145, 155, 160, 160#)
D. Zercher squats 3 x 5 [1:30] (95, 105, 105#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]

Stretch | 10:00

16 Dec | Sa
Mobility | 3x
Wall press x 10
Chin-over-bar hold x :20
Popes x 15 ea
Scorpions x  5 ea (2x)

Work |
A. Bike x 20:00
B. 5x:
Lateral box step-ups x 10
Wall walk x 2
FR KB carry x 20m ea (45#)
C. Row x 15:00 (11:30)
D. Bike x 10:00 (20:00)

17 Dec | Su
Mobility | 3x
GA squats x 10
Shoulder CARs x 3 ea
Hip CARs x 3 ea
TVAs x 15

Work |
A. Stepmill x 12:00
B. 3x:
RDL x 5
(BTN) press x 5
Good mornings x 5
C. Deadlifts 5 x 5 [3:00] (185, 4@190#)
D. Snatch-grip RDL 3 x 8 [1:30] (80, 90, 100#)
E. Reverse Zercher lunge 3 x 8 ea [1:30] (75#)


Tu | Shoulder not having the pressing.

W | Hollow holds were freaking hard to keep in position.

F | Squats felt really great. Really feeling those GHDs in the booty meat and hammies.

Sa | The lateral movements are feeling a lot more stable than when I first began them. My low back and adductor started buggin’ (and increasing as I went) on the row so I stopped and subbed some extra time on the bike.

Su | Feeling all the work in the adductors and booty going in. Subbed behind-the-neck for the strict press as the latter bugged my shoulder. Deadlifts felt good, and winded me pretty good. Might have been the first time I’ve ever felt the snatch-grip RDLs so much in my caboose and strangs.

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Hair of the Dog

beer

 


06 Feb | Sa
O-lifting-ish
Two-position cleans (mid-thigh – floor) 7 x 1 (105#)
Back squat 5 x 2 + chainz
3 rounds:
Tall jump
Fuck.
I have forgotten the rest of the workout.
There were some bands.
I didn’t stretch

04 Feb | Th
Mobility + Warm-up + The Devils Bike’s (Z1)

03 Feb | W
Warm-up | 3x
Row x 1:00
RDLs x 10
Mobility movements

Work | O-lifting
Snatch 7 x 1 (85,85,90,90,95,95,100# PR)
Clean + Jerk 7 x 1(105,115,125#…)
3 rounds:
Heavy front-rack hold things x 3 (200#)
Handstand holds x :20 (Hey! I stood in one place!)
Horizontal partner pallof presses x 10 ea

Stretch |15:00

01 Feb | M
Pillars | 3x
Wall pressing leg drops x 14
Clammies x 10 ea
Reverse table x 10
Perfectly aligned side plank x :30 ea x 2

Work | 5x
Row x 1:00
SA DB press x 10 ea (20#)
Monster walks x 12 ea
Banded hip bridges x 12 (1:00)

Stretch | 20:00


Monday | It’s been a while since I’d done any side plank, particularly one where I was paying attention to what was going on with my alignment and not just staring at the clock wishing the seconds away. I was unaware at how much scapular (and hip) stability is required to for those suckers! And so much squeezing.

I spent some extra time on the foam roller, pre-workout. My low back sure is bugging on the one side. The workout felt good. I love those hip bridges so much, instead of doing 12 reps each round, I did 1:00 of them!

Wednesday | PR’d on the power snatch.

PR hugs
PR hugs are my new jam

The rest of the week was spent just dealing with this ridiculous, frustrating hip, thigh, low back pain. Sunday I was tight from my elbow to my ankle on the right side, so I SuperBowl-ed with my foam roller. And some beer.

I am guessing this week will be spent recovering and letting shit rest. And not getting too frustrated about that. It’s embracing a different kind of suck, I suppose.