Savage, Or Something Like That

“In all human affairs there are efforts, and 

there are results, and the strength of the 

effort is the measure of the result."

~ James Allen, "As A Man Thinketh"

8Min AMRAP
Cash In- 50 DBL Unders/50 Singles
10 Alternating Side Lunges
10 PVC Pipe Twists
10 PVC Pipe Pass Throughs
10 PVC Good mornings
10 PVC Thrusters
10 InchWorm Pushups

MOS - Preliminary Week1Backsquat 5x5@BW 125# 75 seconds of rest between setsGood mornings 3x8@ 75# 

AssistDB Deficit Reverse Lunges 4x10Hanging leg raises 4x10Tension "RKC" Plank holds 4x 15 seconds   

Goal: Increase BSquat to 1.75% of BW - 1RM is at almost 1.5 so work to be done. 

Neurologic Drill
Min 1: 3 snatch grip pendlay rows @ (bar)
Min 2: 3 snatch grip pendlay rows @ (55)
Min 3: 1 snatch grip pendlay row @6 (65)
Min 4: 1 snatch grip pendlary row @ (75)

Strength 1RM Pendlay Row 140# 

MetCon
21 Min AMRAP:
8 Pendlay Rows @95# felt like this was the appropriate weight for today ;)
8 Box Jumps
8 Toes 2 Bar
800M Run

3 RNDs + 400M Run
Ugh the runs are feeling like mud. Super enjoyed the rows though.

Time for the new cycle. I am playing a little as we get started. I have really really enjoyed the Avalon training program this last week but the Masters group starts today. So, I am going to pound it a little up front. I know, I know … but there is no reason why I cannot use the warm up, mobility and a finisher here or there. Not double the work, just supporting the integrity of the work. Where strength crosses over I am working the same neurological aspect and that is a good thing :). 

So, patience and observation. Today felt wonderful. After a long swim season and a decent rest, the Macebell 4 weeks combined with Nia Shanks BBA/ADD was a good maintenance & overall body opener and core stabilization as well as just some darn fun with new movements and tools. I will continue with the core movements of 360, Slams & 10-2s, the workouts can be fun finishers along the way or just a quick flush on an endurance day as well. Options are good!


Feeling a little more like my old new self. Everyday. Change.