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.

Advertisements

Five Minutes, then…

be gangsta-01
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.