Monday, September 4 | Small Leaps and Tiny Bounds

Work up to heaviest single

I completed 10 @ 185, 9 @ 225, 8 @ 255, 7 @ 270, 6 @ 300, and singles at 315, 325, 335, and 352#, and post-surgery PR by a mere 2#. Ha! And then I couldn’t lift 355#. A PR is a PR even if it’s just 2#, I suppose.

5 rounds
7 T&G reps hang muscle clean + front squat + press + back squat + behind the neck press
Work up to 50% of bodyweight

Yup, a modified version of the bear complex. Because bears. This was also a great way to focus on form, specifically placement of feet and hands. I recorded all rounds and reviewed to ensure that: 1. only heels left the ground; 2. hands were not repositioned on barbell; 3. muscle and not power cleans were completed, i.e., no receiving the bar with bent knees; 4. strict presses were completed, i.e., no push presses; and 5., no resting between activities and/or reps each round.

Breathing was critical, and I generally took a breath each activity (with exhalation and quick inhalation at end of each activity). Yup, I could’ve hyperventilated. I did not.

I completed rounds @ 65, 67, 69, 71, & 74#. Weights may seem light but shit got heavy by the 5th and then 4th rep each round, with behind the neck press being the most difficult of the activities. Duh.

Luke was always nearby yet slept through most of today’s workout.




Tuesday, September 5 | Mind Games

I know, I know… I need a day of rest. I also needed to work up a sweat and work off some, I don’t know, beer. Ha!

Luke and I went for a 5-mile hike at the Arboretum. As you enter the site a large sign reads: DO NOT APPROACH BEARS. Uhm, if you need to be told not to approach bears you should approach bears, as we don’t need you and your progeny in the gene pool.

10 rounds
50 unbroken double unders
Complete 1 pull-up each time there is a break in 50 double unders
When finished 10 rounds, complete 1 pull-up for each remaining rep in round when there was a break in double unders

In other words, if one completed 35 & 15 reps one of the rounds one would complete 1 pull-up before beginning next round and complete 15 pull-ups when all 10 rounds of double unders are complete. Confused? I’m not.

I completed 50 unbroken double unders rounds 1, 2, 4, 5, 6, 8, & 10. Whew. I broke at 45 round 2 (5 reps), at 48 round 7 (2), and 19 & 38 round 9 (31 & 12). Yup, I lost my focus round 9. Dammit. That meant that I completed 4 pull-ups during 10 rounds and finished with an even 50 pull-ups.

I took 12 minutes to complete 10 rounds and finishing time was 17:36. I completed pull-ups in reps of 10, 5, 5, 5, 5, 4, 2, 3, 3, & 2, 2, 2, & 2.

That was fun!

Marvel’s Daredevil and Jessica Jones were incredible, and I enjoyed every episode. Iron Fist was shit, and I had to make myself watch (although I certainly multitasked whilst doing so). I’d very much like to watch the Defenders and, as a purist, feel compelled to watch the four main characters in the series. I’m watching Luke Cage now — and it might be the best of the four! The music alone tells a compelling story.

It’s my third day of teaching at AB Tech and a student told me I was his favorite teacher. Made. My. Day!


Thursday, September 6 | 100 HPS

I rested yesterday! ‘Twas a very rainy start to the day, so Luke and I went for two, 1-mile walks. The clouds cleared and it turned out to be a glorious day! Yup, Luke and I went for two more walks for a total of close to 6 miles. I logged over 25,000 steps yesterday.

‘Twas a very cool 47 degrees at 8 o’clock when Luke and I began our 6.25-mile hike at the Arboretum and Pisgah National Forest. I remembered to bring gloves and a thin hoodie. Uhm, my hands will likely be cold between now and the middle of March. Dammit. The leaves have not yet started to change. I’m sure it’s going to be beautiful in Asheville, and I’m glad I’ll be able to explore on weekdays and (hopefully) avoid too many tourists.

10X10 hang power snatch, working up to heaviest set of 10 unbroken reps

Today’s focus was on form; thus I recorded each set and reviewed prior to completing next set. Oh, and this was a day that I appreciated having .5# weights.

I completed sets @ 65, 67, 69, 71, 73, 75, 77, 79, 81, & 85#. Yup, I bumped the weight more than 2# for last set, and I’m glad that I was up for the challenge.

I successfully experimented with hand and shoulder positions, incrementally bringing my hands farther away from collars and almost ending with hands at inner ring. What a difference! This may help once I completely recover and (perhaps) add overhead squats beck to repertoire.

Strict HSPU
Max unbroken reps

Eight. That was it. And that’s okay, as it’s progress.

10-min ARMAP
35# 1-armed KB manmakers; opposites shoulder as well as nose must touch ground each rep; 1 rep = r+l arms

This was tough! I completed is sets of 5 reps, although it’s likely that I completed 6 reps during the round of 10 to 15. I finished the metcon with 8 unbroken for a total of 28 reps. Keep in mind that’s 56 pushups and squats.

I worked up a very nice sweat. Yay!

The same people who say that recipients of DACA should follow the rule of law are the same who support the illegal behaviors and pardon of Arpiao. And that asshole in chief.


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