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.

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Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

Owned

“My heart has always beat thunderstorms instead of blood.” -Gabriel Gadfly

lips-01
Lips | Christo Dagorov

I got owned by work today and didn’t get a chance to finish my thoughts on the post I was planning to share with you today, friends. So, instead, as a nod to all the storming, you get a monsoon-y quote and some words to suck on. (Too much? Welcome to summer in the desert.)

The Moment
by Margaret Atwood

The moment when, after many years
of hard work and a long voyage
you stand in the centre of your room,
house, half-acre, square mile, island, country,
knowing at last how you got there,
and say, I own this,

is the same moment when the trees unloose
their soft arms from around you,
the birds take back their language,
the cliffs fissure and collapse,
the air moves back from you like a wave
and you can’t breathe.

No, they whisper. You own nothing.
You were a visitor, time after time
climbing the hill, planting the flag, proclaiming.
We never belonged to you.
You never found us.
It was always the other way round.


12 July | W
Mobility | 3x
Wall slides x 10
SL elev hip bridge x 12 ea
Reverse curl-ups x 10

Get a little sweaty | 3x
Ring rows x 7
Wall walks x 2 UB

Work |
A. Row x 20:00
B. Bike x 20:00
C. 5x:
Box step-ups x 5 ea
Handstand hold x :30
SA carry x 30m ea (rotated SC @50#/OH @45#)
D. Stair climber Stepmill x 15:00

13 July | Th
Mobility | 3x
Bird dogs x 12 ea
SA plank x :20 ea
Wall-pressing dead bugs x 1:00

Warm-up | 2x
KBS – SA sn – SL RDL x 5 ea

Work |
B. Bench 5 x 5 @23×1 (3@75, 2@70#) [3:00]
A. 5x:
Row x 300m (+/- 1:17)
Dip hold x :30
DUs x 30
C1. Pull-up machina 3 x 10 (70#)
C2. Dips x 5 (40, 50, 50#) [1:30]
D. 3x:
SL hip thrust x 10 ea (25#)
Crossover step-ups x 5 ea (15#ers)
BU KB press x 5 ea (15, 20, 20#)

Stretch | 20:00

14 July | F
Mobility | 3x
Thoracic rotations x 10 ea
Hip CARs x 3
Shoulder CARs x 3

Work |
A. Bike x 20:00 40:00
B. Row x 20:00
5x:
HS hold x :30
DB RDL x 10 (50#ers)
Brrr crawl x 20m FLR x :45
C. Step mill x 12:00

Stretch | 20:00

15 July | Sa
Mobility | 3x
GA squats x 10
Scap press x 10
Hollow rocks x :30

Warm-up | TGUs x 10:00

Work |
A. 4x:
Front squat x 5 (115#)
RNT x 10 ea @3111
GHRs x 10
B. EMOM x 10:00: KBS x 10 (50#)
C1. DB bicep curls 4 x 10 ea [1:00]
C2. Cable tri’s x 12 (40, 3@50#) [1:00]

16 July | Su
Warm-up | 3x
Row x 1:00
Ring rows x 7
Slam balls x 5 @20#

Work |
A. EMOM x 20:00, rotating:
Hang clean – tall clean – jerk (3@95, 3@105, 4@115#)
DUs x 30
B1. Seated cable rows 4 x 10 @23×1 (50#) [1:00]
B2. Cable pallofs x 10 ea (40#) [1:00]

Stretch | 10:00


W | Weird rapid heart rate on the bike – too much coffee? Abs on the suitcase carry had me woke. Worked on a slower more controlled mount to HS – starting with hands on floor.

Th | Bench felt weak, but it’s been a while… not a whole lot of forward pressing in my life right now. Same with the pull-ups. They made me a little grumpy. “Hmm, what’s that about?”, she asks herself. Favorite segment (not that I need to hand out awards for my workouts) was the D. The crossover step-ups were sweet and revealing. Also, made you look globo-ers.

F | Subbed time on the bike for the erg due to some lower back fatigue. Subbed FLR for the bear crawl because the turf area was bangin’ (or other appropriate slang term).

Sa | Sore in some new regions of the glutes from the crossover’s I do believe…

the good girl burn.gif
Still haven’t tried any of the globo good/bad girls… Who needs dem bishes, anyway

New ritual: 10-minute morning yoga before getting meditated. I might be in it for the handstands, and the shorts, but it sure has been a nice way to kick of the day.