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

Monday, September 15, 2014

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.

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