Tear It Up, Tear It Down

 It is one of the blessings of old friends that you can afford to be stupid with them. 
~Ralph Waldo Emerson, Journals

Who's with me?!  Anyone else out there old? Just a little?
Those of you who are my old friends, yes, I know I don't even have to ask!

7 Min AMRAP
Cash In: 400M Medball Run or sub 400M Row
Then:
10 Ab Mat Situps
10/10 Windmills – light or no weight
10 Good Mornings
10 Inch Worm Pushups
10 Seated Rolls
10 Alternating Side Lunges
10 Lateral Plate Raises

Mobility - 6 minutes of Thoracic spine, hip, quad, hamstring
Love me some couch stretch today :) then hit the wall for some figure 4 ooch love

MetCon - 15 minute cap
Cluster WOD
3 Rounds For Time:
Went 75# here - bad air quality felt like choking it up a little less than deep, plus might be too hard for me to get this weight for 3 rounds right now. Rest in motion!

• 8 Floor Press 
• 8 Clusters 
• 18 Lemon Squeezers (V ups)
• 400 M Run

Rnd 1-3:59, Rnd 2, 8:19, Rnd 3 finished @12:29
So, might have been able to heavy it up just a tad. But all in all I think this was the right call today.

Strength - 10 minute cap

Bench Press warm up- 1×3@ 30%
Bench Press warm up- 1×3@60%
Bench Press warm up- 1×3@70%
Bench Press 3×8@75#

Goal: Increase 1RM to BW (125#), follow the program, just follow the plan. Just keep working and they will come. Form, patience & breathe.

Recovery

AMRAP in remaining time:
10 behind the neck press (empty barbell)
8 GHD situps or 16 Ab Mat Situps
8 GHD Back Extensions or 1MIN Superman Hold
8/8 Leg Swings (over object waist height)

1 round done

MOS - Tear It Down Tuesday
Metcon
3 Rounds for time:

• 50 Double unders
• Row 200
• 8 Weighted step ups (40# sandbag)
• Row 200
• 8 Goblet ssquats (12kg/26#)
• Row 200 - meant to look at my average row at the end … next time

15:15

Okay, NOW I am done! Time to eat, a lot.

Reading: Restoration Handbook

Key point of the day: Do as much meditative work as physical work to keep things in balance.

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.