When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Friday, August 10, 2012

Dog Days

dog days

noun
1. the sultry part of the summer, supposed to occur during the period that Sirius, the Dog Star, rises at the same time as the sun: now often reckoned from July 3 to August 11.

2. a period marked by lethargy, inactivity, or indolence.
 

6am
Trail Walk - 1 mile, really enjoying these. Today there was a warm breeze. I found some old friends along the way, mullein, lambs ears & echinacea. I see ... as I still feel that I am in recovery from swim season, shade, fluids and continuing on the rebuild/recovery schedule, I could be experiencing the dog days of summer.

Though I should be enjoying, I am anxious for some regime and good particle flow. Reading a little of Andy's new blog ... I guess I am looking for IT. How to do it all? Focus on it all. Live it all ... define ALL.

Basic body warm up set - 10 reps of each movement
Squat/Lunge/Push up/Pull up (home TRX)/Sit up/Leg raises/Russian twist/Evil wheel (from knees)

Breakfast ;) - pasture eggs (3) thank you Rachel, garden tomatoes thank you Mark w/fresh basil thank you Lisa, strawberries thank you local gal! coffee - hmmmm not so local


12pm
Workout of the Day
A.
Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
(if you’re already proficient with these, see how quickly you can perform them – what tricks can you implement to increase the speed while staying in rhythm)
Handstand Walk x 10-15 Meters
(alt Handstand Wall Runs on a couple)
L-Sit x 30-45 seconds (3x15 seconds)


B.
Take 12-15 minutes to build to a heavy Clean & Jerk - the bar feels heavy today . 115#

C.
Three sets of:
Clean Pull x 5 reps @ 100-105% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 2-3 reps
Rest 60 seconds

D.
Front Squat
* Set 1 – 3 reps @ 80% of 1-RM - 95#
* Set 2 – 2 reps @ 85-90% - 100
* Set 3 – 1 rep @ 90-95% - 105
* Set 4 – 5 reps @ 70% - 85
* Set 5 – 5 reps @ 75% - 90
* Set 6 – 5 reps @ 80% - 95
* Set 7 – 5 reps @ 85% - 100
Rest 2 minutes between sets.

Winery dinner with the hubby. Now there is a priority. Well earned after today. Time to enjoy.

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