Tony’s note to me about today reads “Easy!” at the big parts of the program. I’m interpreting this to be, perhaps not a full deload, but some kind of “back off” week. As such, some of the weights are lower than I would normally work with. I’m not particulary good about deloading before I need it. I generally run, hard, until I hit a wall. Then I back up and run into it again. It generally takes something pretty serious before I open my eyes and realize maybe I just need to back off for a week.
I’m glad Tony is looking out for me.
Monday 23 November
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 10x Scapular Push Ups
- Cleans (Warm Up)
- 2x Cleans @ 95#
- 2x Cleans @ 115#
- 2x Cleans @ 135#
- 2x Cleans @ 155#
- 2x Cleans @ 165#
- Front Squat Warm Up
- 5x Front Squat @ 135#
- 3x Front Squat @ 1555#
- 1x Front Squat @ 185#
- 4x Circuit #1
- 4x Front Squat @ 205#
- 5x (ea. leg) 1-leg Supine Bridge
- 10x No-Money Drill
- 3x Circuit #2
- 8x (ea. arm) DB Bench Press @ 65# DB
- 10x Body Weight Row
- 3x Circuit #3
- 8x (ea. leg) 1-leg RDL @ 2-40# DBs
- 8x (ea. side) Side Plank Wall Slides
- 4x MYBH Finisher
- 10x Swings @ 24kg KB
- 10x (5x ea. side) Renegade Row @ 2-16kg KBs
- 10x Ball Slams @ 12# Medicine Ball
- 10x Burpees
- 75 sec. Rest
This Morning
In light of tomorrow being the National Day of Caloric Consumption, I figured the gym would be full of people looking to burn some preemptive kCals. It was not.
With Marathoner on his way out of town and the pre-Thanksgiving crowd all sleeping in, I was all alone.
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 10x Scapular Push Ups
- Barbell Circuit @ 45#, 70#, 95#, 115#, 135#
- 6x RDL
- 6x Bent-Over Row
- 6x Hang Power Clean
- 6x Front Squat
- 6x Press
- Jones Crawl (heavy and high)
- 10x Deadlift @ 225#
- 25x Box Jump @ ~30″ box
- 3 Rounds. 6:44.
I had big plans after that. That was foolish. I was toast.
- Get the lactic acid out
- 3km on the Concept2 @ 2:30/500m pace
Happy Thanksgiving, everyone.
5 Comments
Jonescrawl is murder.
enjoy your poultry, and have a great weekend.
Perhaps I’m dense, but I can’t for the life of me figure out what MYBH means.
Make Your Body Hurt?
Everything with that dashed underline is an acronym. Hover over it with your mouse for words it stands for.
In this case, “Makes You Breathe Hard”.
I bet it did!
After all this time I’ve never noticed those dashed underlines…
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