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.

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My Pleasure

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01 May | Tu
Warm-up | 3x
Row x 1:00
KB RDL x 5 ea
Goblet x 5
KB snatch x 5 ea

Work | FTA
A1. SA press 5 x 5 [RI] (2@25, 3@27.5#)
A2. Good morning x 10 [1:00] (75#)
B1. Zercher squats 3 x 5 [1:00] (2@115, 125#)
B2. KBS x 7 [1:00] (60#)
C. Bike x 20:00

03 May | Th
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10
DUs x 20

Work |
A. Sumo DL 7 x 2 [3:00] (205, 215, 2@225, 1 rep @235 (PR), 2@225#)
B. RFESS 5 x 8 ea [:30 btwn sides] (15, 2@17.5, 20, 22.5#)
C. SL hip bridge hold 3 x :30 ea [:15 btwn sides]
D. EMOM x 10:00, DUs x 40 30

04 May | F
Mobility/Warm-up/Holy fuck this took me longer than I had planned | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Hip CARs x 3 ea
TGUs x 2 ea (40, 45, 50#)

Work |
A1. COB negatives 5 4 x 4 @ 33_1
A2. Push-ups x 10 (last 2 rnds on my knees)
A3. SA press x 5 ea [2:00] (2@25, 2@20#)
B. Seated cable rows 5 x 10 [1:00] (70, 4@60#)
C1. Face pulls 4 x 12 (20, 3@30#)
C2. Bi’s x 12 (ea) [1:00] (15, 17.5 2@15#)
D. Row Stairs x 10:00, alternating easy + challenging pace OTM

05 May | Sa
Camelback – Cholla Trail

06 May | Su
Mobility | 3x
GA squats x 10
SA plank hold x :20 ea
Reverse curl-ups x 10

Warm-up |
Bike x 10:00, e’ry 3:00:
Push-ups x 5
DUs x 30

Work | [Fave Buffet]
A. 4x:
Box squats x 5 (125#)
SL HB x 10 ea
GHR x 10 [2:00] (15#)
B. EMOM x 20:00, alternating:
Slam balls x 10 (20#)
DB push press x 10 (20#ers) + sit-ups x 5

Stretch | 10:00


Tu | Workout felt good. Pressing on the right side weak out of the bottom. Man, KBS feels good, as do dem zerchers.

Th | Sumos felt gooood. PR! Hammies sore from Tuesday. Don’t think I’ve ever felt the split squats so much in my glutes and hammies – solid. The DUs felt awkward and clunky and I was squeezing my shoulders, so I dropped some reps. The movement felt better by the completion of the EMOM. Just a little rusty… and maybe a little fucked up from heels all week.

F | Weak. As. Fuck. Not happy at all with how this workout felt. Eeked out four rounds on part A; felt awful, and not in a challenging way, in a nothing wants to work way. Where my lats at on part B. And felt like my body with two halves on the rower. So much so that I stopped and did intervals on the stairs. Here’s to tomorrow being a new day. And to setting up some shoulder PT.

Sa | Was the person starting up Camelback at the time I am usually gone and sipping coffee in the sun. The company was worth it. It’s good to mix it up.

Su | Feeling the RFESS in the booty. Didn’t want to work out. Did it anyway. The day turned around.

Like You Mean It

 

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” -Voltaire

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In a search for motivation I added some new patches to the gym bag. Between stitches/bleeding out I caught up on my YouTube subscriptions. I thought this pair of vids complimented one another nicely, and helped me appreciate where I am at right now a little more.

 


27 Mar | Tu
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Work |
A. 4x:
Row x 1:00
OHWL x 10 ea
PUs x 5
B. FS 7 x 5 [3:00] (135, 3@140, 2@145, 150#)
C1. Plate DB lunge 3 x 8 ea [RI] (25#ers)
C2. SL RDL x 5 ea [1:00] (45#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

28 Mar | W
Mobility | 3x
Bird dogs x 10 ea
SA plank x :20 ea
TGU x 2
Reaching DBs x :45

Work |
A. Stairs x 15:00
B. 5x:
DB bench x 10 (25#ers)
Dbl DB row x 10
DUs x 30
Rest x 1:00

30 Mar | F
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
COB hold x :20
TVAs x 15

Work |
A. 3x:
SL hip bridge x 15 ea
KBS x 10 (45#)
½ kneeling BU KB press x 5 ea (20, 25, 25#)
B. BS 5 x 3 [med lbs – fast] [3:00] (165#)
C. McGills 3 x :55ea [:15 btwn sides]
D. Stairs x 20:00

Stretch | 17:00

31 Mar | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Cossacks x 8 ea
Scap press x 8
Hollow rocks/hold x :20

Work | [FTA]
A. Bike x 20:00
B. 5x:
Lateral box stups x 10
Wall walk x 2
FR KB carry x L ea (40#)
C. Row x 15:00 (3261m/2:18 split)
D. Bike x 10:00

01 Apr | Su
Hike | (Not That) Tom’s Thumb


Tu | I am feeling very unmotivated to go to the gym. Going through a phase… Was really sore considering I was coming off two days of rest. Felt the FS in my quaaaaads… wht-t-t-t?!? And then part C was rough.

W | Not sure if it’s that I don’t like bench day or if I don’t like these new shorter workouts we’re testing; I think B. DUs kicked my ass this day.

F | Felt good. I’ve been feeling squishy lately but getting the opposite feedback from regulars at the globo the last few days – telling me I am looking lean. Clearly they are liars, or blind, or blind liars. Did I ask for your feedback, anyway?

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Sa | Sometimes the row is smooth; other times you close your eyes and resist the urge to stop e’ry 37 seconds. Today was the latter, but it felt good when I was done.

Su | It’s always nice to get outdoors with good company, paws, and a PB+J.

Five Minutes, then…

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There are 1440 minutes in a day; mind that ratio.

This shirt is gangsta.


06 Mar | Tu
Mobility | 3x
Hip CARs x 3 ea
Prone y raise x 10
Popes x 15 ea
Wall wall + taps x 10 (tester)

Work |
EMOM x 30:00:
DL – HPC – TC – FS – PJ (5@95#, 25@105#)

07 Mar | W
Work |
A. Alt walk/jog OTM x 12:00 Stairs x 15:00
B. 5x:
Sled walk (+135, 4@sled+!80#)
KBS x 10 (55#)
Dbl DB row x 10 (25#ers)
C. McGills 4 x :30 [:15]
D. Stairs x 15:00 Bike x 20:00

08 Mar | Th
Mobility | 3x
Shoulder CARs x 5 ea
Glute press x 10
Scap press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
KBS x 10 @40#
SL KB RDL x 8 ea @40#

Work |
A. BS 6 sets 5.5.3.3.1.1 [3:00] (145, 155, 165, 175, 190, 200, 200#)
B. Reverse grip RDL 5 x 10 [1:00] (95, 105, 3@115#)
C. Seated cable rows 4 x 10 [1:00] (70#)
D1. DB bi’s 4 x 12 [1:00] (20, 3@17.5#)
D2. Tricep PDs x 12 [1:00] (20#)

10 Mar | Sa
Warm-up | TGUs x 12:00 or so-ish

Work |
A. Stairs x 20:00
B. Row x 10:00 (dang, this felt nice)
C. 4x:
Monster walk x 10 ea
Box step-ups x 5 ea
SL hip bridge x 15 ea
Handstand hold.. walk, walk, walk, hold… walk, hold… hold (! I added this because it felt right. And for fun)
D. Jog x 12:00 Bike x 20:00

Mini-stretch | 5:00-ish

11 Mar | Su
Warm-up | 3x
Cossacks x 10 ea
Wall ball x 10
Banded RDLs x 10 ea
Banded rows x 10

Work |
A. (Sumo) DL 5 x 2 [3:00] (205, 2@210, 215, 220#)
B. EMOM x 20:00, rotating:
PC x 3 (PC – HPC – TC) (5@105, 3@115, 2@120#)
DUs x 30
C. FS 3 x 5 [med lb, fast out of the bottom] [2:00] (125#)


Tu | On a scale from 1 to 10 how much did you feel like doing to the gym tonight? Zero, that’s how much. But since I’ve been feeling like that e’ry night, I don’t suppose I can let that stop me. Rolled in with an EMOM. It was fine. Made me tired. Slept good.

W | Pushing the jog/walk to the morning dog walk because I wanna run oussiiiiiide. Sled got me breathing good. Subbed bike for stares because the latter was occupied.

Th | Feeling the sled in my legs, especially the glutes and yammies today. Squats felt good, though I was pretty sore and it took a while to grease the grove – this despite the fact it was 40 minutes, yes F-O-R-T-Y, from when I walked in the gym to when I started my first working set. Hmm… this might have been (one of) the issues… Anyway, really wanted to join the 200 club. Not today, Batman. Really felt the RDLs in the boot and hams. The lats felt the rows. FELT IT ALL!!! Muah-ha-ha-ha!. Enjoyed the session. Even though it was 2 hrs. Or maybe because of it…

Sa |Holy smokes my upper, outer glutes are soooore. Excellent. Session felt good, though was tougher than I expected. Pushed a little on the machines, I guess. That row – the flow. Muy bien. Swapped out the jog (see notes above) ß However, I need to actually do what the notes say. As of this note, zero jogging has been performed.

Su | Did it anyway.

Placebo

“The bourgeois prefers comfort to pleasure, convenience to liberty, and a pleasant temperature to the deathly inner consuming fire. ” -Hermann Hesse

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01 Mar | Th
Mobility | 3x
Cossacks x 8 ea
Bird dawgs x 10 ea
Scap press x 10
Rev curl-ups x 10

Work | FTA
A. Stairs x 15:00
B. 3x:
RDL x 5
GM x 5
BS x 5
Kang x 5
C. FS 5 x 5 [3:00] (130, 135, 2 @140, 145#)
D. Close-grip lat pull-downs 4 x 12 [1:30] (75, 3 @85#)

02 Mar | F
Work |
A. 4x:
BB bench x 10
Pull aparts x 10
KBS x 10 (45#)
B1. (Neutral-grip DB) Betch 5 x 5 [1:00] (3@25, 2@30#)
B2. Dbl DB bent-over row x 10 [1:00] (3@25, 2@30#)
C. EMOM x 20:00, rotating:
PC + PP x 3 (subbed tall cleans) (5@95, 5@105#)
DUs x 30 (all UB)

03 Mar | Sa
Mobility | 3x
Cossacks (Yep, again! I am really enjoying how these feel) x 8 ea
Wall slides x 10
Pistol aka glute check x 2 ea
Shoulder CARs x 3
Hip CARs x 1

Work |
A. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8
B. Sumo DL 7 x 2 – build [2-3:00] (185, 2@195, 2@205, 215, 225#)
C1. Dip hold 4 x :30 [1:00]
C2. COB lowers x 5 @3_13 [1:00]
D1. McGills 3 x :20 ea
D2. Bent-knee leg raise x 10 Wall-pressing DB x 20 reps
E. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8

Stretch | 15 glorious fucking minutes

04 Mar | Su
Warm-up | 3x
Wall ball x 10 @15#
KB RDL x 8 ea @35#
KB press x 5 ea @25#

Work | FTA
A1. Box squats 5 x 5 (125, 130, 3@135#)
A2. SL hip bridge x 10 ea
A3. Hip extensions x 10 [2:00] (15#)
B. EMOM x 20:00, rotating:
Slam balls x 10 @ 20#
Dbl DB push press x 10 + sit-ups x 5 (25# DBs)

Stretch | 10:00


Th | Felt a little sluggish.

F | Felt better. Banged up shoulder was the limiter on B1; pressing out the bottom is where it’s sticky and doesn’t feel good. Same shoulder was NOT having the push press, even at BB only, thus the substitution. The cleans felt snappy, kept the lbs light.

Part A footage for fun, (I was curious to see if the pull aparts looked different on one side than the other):

Sa | Dang the sumos felt fast off the floor. Made the set-up checklist: toe turn, turn on quads, spread the floor, shoulders, breath, drop the scoops straight down, lift. Two-twenny five is my standard DL 1RM, or at least it was 07 Dec 15. Shoulder wasn’t having any hanging from the bar. Thigh rub on the dead bugs which made me laugh; that’s where all that ice cream has gone. Sweet. That means more lbs on the sumos, yes?

Su | Sore in the upper booty meat from the sumos. And in the lats where they connect to my arm pits. Workout felt good. That part B gets me fired up. Kept the grip neutral on the push presses and that seems to be okay on the shoulder; as were the KB presses in the warm-up. We’ll see how things feel tomorrow.

Prepping for the running in April – and preferring to avoid the treadmill – I am going to incorporate the alternation run/jog into the morning dog walk. We’ll see how much Bo loves that ❤ I just recently noticed he’s got the senior dog rocking horse run happening now. Seriously, how do we deserve dogs?

Altered States

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep Sea, and music in its roar:
I love not Man the less, but Nature more.”
–Lord Byron, “Childe Harold’s Pilgrimage”

but first the chonies
But first, hand over them thermal skins

Changed my state this weekend >>> Your brain on nature


02 Oct | M
Work |
A. Row x 15:00 Stepmill x 20:00
B. 5x:
KB FR carry x 20m (35/40#)
Sled push x 20m (+90#)
SL hip bridge x 15 ea (elevated)
C. Bike x 20:00

03 Oct | Tu
Mobility | 3x
Elbow plank + fwd tap x 10 ea
Cossacks x 8 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
WB x 7
Push-ups x 5

Work |
A1. DB bench 4 x 10 (30#) [right into]
A2. Pull-up machina x 10 (2@ 48, 2@ 48/54#) [1:30]
B. Bench 5 sets @22×1 5,5,3,3,2 (75, 75, 75, 80. 85#) [3:00]
C1. BTN seated press 3 x 5 (50, 50, 55#) [1:00]
C2. Chinese row x 10 ea (20#) [1:00]
D. Hanging bent-knee raise 3 x 8 (hetero-leg) [1:00]

Stretch | 12:00

04 Oct | W
Get a lil sweaty | 3x
Row x 1:00
Banded RDLs x 8 e
DUs x 30

Work |
A. Deficit Deads (25# plate) 5 x 2 (185, 4@ 195#) [3:00]
B. HPC x 2 + PP x 1 x 10 sets (7@ 105, 3@110#) [2:00]
C1. Back squat 3 x 5 @70% (130#) [right into]
C2. GH hip extension x 10 [1:30]

Stretch | 10:00

07 Oct | Sa
Inner Basin to Weatherford Trail
8.8 mi

08 Oct | Su
Mobility | 3x
Cossacks x 10 ea
Prone y x 10
Glute press x 10
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#
KBS x 7 @ 40#

Work | From the archives
A. TGUs 3 x 3 ea (40, 45, 50-55-60#)
B. Reverse zerchers 3 x 8 ea (75, 80, 80#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#) [right into]
C2. Dbl DB row x 8 @2113 (25#) [1:30]

Stretch | 10:00


M | Subbed the stepmill for the erg because of hip flexion. Right side bugging a little from the move. Part B: I see what you did there. Booty burning by the last 5 reps of hip bridges. I would like to conduct a test. Remove all the TVs from the globo and see what occurs…

Tu | Dang starting with pull-ups = prefatigued. BTN press felt stronger than anticipated. Typically aren’t those harder from a seated position than from standing, no? This whole workout was a good practice in preventing straining neck face.

W | An hour of barbell fun! Deficit deadlifts felt really good; why do those weights feel so much easier standing on plate? More/different muscle recruitment? The push press was the limiting factor on the second part, and after all those pull-ups on Tuesday, it’s hard to straighten my arms today. The squats felt solid. No GHD to Roman extensions.

Sa | Favorite.

As you approach the point where Inner Basin Trail hooks up to the Weatherford Trail you get a pretty sweet view – from top down The Grand Canyon, Sunset Crater, Sugarloaf Peak, The Fairy-tail Forest.

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Su | Feeling a little hungover from my nature high, and a lack of sleep. But more than worth the exchange. Rolled through an oldie but a goodie. That part C was…

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Herd