cesimpson

First a bit of geeky-cuteness from my genes. (Just to clarify: The geekiness comes from my genes. The cuteness comes from my wife’s. It’s a team-effort.) My 5 year old daughter was invited to a Star Wars-themed birthday party for a boy in her preschool class. We watched “A New Hope” on Friday night - the first she’s seen of the series. Of course, being a little girl, she was totally into Princess Leia. She curled up in my lap during the movie - asked tons of questions about all the creatures, their names, what they were all doing, why. Really into the story.

So, on Saturday - day of the party - my wife did up her hair in the Princess Leia double-side-bun. Awesome. She had a blast and the others at the party all thought her hair was the coolest.

Warming Up

It’s cold here and Mother Nature’s plan seems to be only getting worse. I snowed a bit yesterday (Sunday). Weatherman says the snow will come back sometime this afternoon and continue on through the night and all day tomorrow. I’m happy about none of this.

There are only a few ways I know to warm up…

Warm Up

10x Squat @ 135#

6x Squat @ 175#

Breathing Squats

20x Squats @ 240#

I’ve gone over this before, but it seems I have a few new readers lately. What the heck are “Breathing Squats?” you might ask. “Breathing Squats” are 20 reps at a reasonably heavy weight. Take as much time as you need between reps, but don’t put the bar down. The only reason to quit is falling on your face and having the spotter deadlift the weight from your head.

Typically, for me, the first five reps are moderate - maybe one breath per squat. Inhale deeply at the top, brace, squat, exhale on the way up. Reps 6-10 are done with an extra breath or two between each squat. By the time I get to reps 16-20 I’m breathing super hard. Each squat is basically an all-out-effort single with several (5,6, even 10) breaths between. By rep 19, simply taking a breath under 240# is difficult. Not only is it a huge physical effort, it’s a gigantic mental effort.

You should try it. Yes. I mean you.

Anyway, that got me nice and warm.

Clean & Press

10x @ 115# : 1 rep every 12 sec.

10x @ 135# : 1 rep every 12 sec.

5x @ 160# : 1 rep every 12 sec.

5x @ 160# : 1 rep every 12 sec.

12 seconds doesn’t leave much rest between each rep. Not much at all.

3x Knees-to-Elbows

4x 6-count:

1. Left knee to left elbow, Right knee to right elbow
2. Legs down straight, dead hang
3. Right knee to left elbow
4. Legs down straight, dead hang
5. Left knee to right elbow
6. Legs down straight, dead hang

We will deadlift again on Wednesday.