Complex-ity

Did a new deal today, got creative.

W/ two 20KG bells, a progressive complex for 5 rounds
snatch
snatch-to-squat
snatch-to-squat w/ thruster
+ 4 more squat-thrusters

Then 5 rounds of
5 reps of KB burpee to between the leg dealift (sumo stance) to double row

Finish with abs- all the way through without stopping-
20 leg raises
30 sec plank
3 sets 10-2 descending twists (a-la-Newport)
30 sec plank
15R/15L single lef raises (a-la-Newport)
30 sec plank

I am sore from this. It was a good workout. That progressive complex was fun.

Legs

Sunday morning I did a heavy leg day/

4 rounds of each exercise straight through, one after the other- not circuited.

R1
10 KB Burpees to DL- two 24KG's

R2
5-7 behind the back squat- 24KG

R3
Assorted swings w/. 24KG- L/slinghsot/R/slingshot, 2H, double-bell,

R4
rep range of 3 long cycle cleans to squats- two 24KG's

I taped me doing this one to check my form on the long cycle clean and on the squat. I think it is looking pretty good. Double squats with the two 24KG's is hard for me and my chicken legs, hence the 3 rep range. If you look you can see me really working to get back up from that squat and not have my spine explode. I like it.

Late in the Day

I got home last nite and wasnt going to work out. Met wife for early dinner after work. Was exhausted. Went home, full, and sat down in the chair to relax before we went out. I was depressed...
At 7:30 I went to the porch and grabbed a 24KG bell.

I did 10 rounds of swings with a round of side bends after the 5th round and the 10th round. I felt 90% better when I was done. Magic. Fuck prozac and zoloft- I've got bells.

I am working on my swings again b/c, as I mentioned a few weeks ago, I've let them fall off. I am back on them.

I was going to do SiM again today but instead I think I am going to do a heavy leg workout with some core finishers. Wont get to it until later but that's ok- as long as it gets done.

SiM

Did Strength in Motion yesterday. Stepped it up. Only took 30sec breaks on rounds 1 and 3. Had to do 60sec on round 2. Thats the harder round for me.

My numbers were better than they have been also. All in all it was a great workout. Yay.

Fear and (Self)Loathing

Took yesterday off. Today is SiM day- I am both looking forward to it and dreading it. Part of the dread comes from the clock- I really don't like working out to a clock BUT it's good for me and it's a great workout so I need to learn to get over it.

Its cold.

No Strength in Motion. I got home late. I was depressed. It was cold as fuck.

I'm from Houston, TX- "cold as fuck" is a technical term that refers to temperatures below 50F. I know a lot of yall are Yankee-assholes and that's ok. The war's been over for a long time and we can be friends. But please understand, while I know it gets to like minus-300 degrees where you're from and sub-50F is tennis & crumpet weather- I, however, live in a fucking swamp 50 miles from the Gulf of Mexico! GULF OF MEXICO. It's a GULF... Furthermore, to explicate further this whole 'swamp aesthetic' for those of you unfamiliar with this ecosystem- swamps are NOT supposed to get that cold. Resultantly, I don't take to well to the cold and last nite it was fucking cold. 'Nuff said.

Due to my disapproval of mother nature's newest curve ball, I was going to work out inside but when I got home I just couldn't do it. I grabbed two 20KG bells and walked the 100yards or so to the BBall court to get serious.

I did 4 laps around the court to warm up then a 5x5 workout of

A1
Double snatch-to-double squat

A2
see-saw press

Finish with modified ab rounds from AoS Newport straight through, no break-
plank 30 sec
16R/L Single leg raises
plank 30 sec
descending twists 10-2 for 3 rounds straight
30 sec plank

100 yard farmer's carry back to the porch.

While it wasn't SiM, this workout was the real deal. I REALLY recommend that double-snatch-to-double-squat. It's the real motherfuckin deal.

Recap

Thanksgiving Day I did 4 rounds of-
5 full body attack(20KG)
50 yard farmers carry
5 double snatch-to-double squat (20KG)
50 yard farmers carry

finished with 3 min of TGU singles

Friday I did 5 rounds of w/ 20KG
10 double swings
8R/8L bottoms-up swings
8 double dead-cleans
5R/5L RR's w/ a push up between each rep

100yard farmer carry for finisher/cool down.

I was so sore from Th & Fri I didn't work out the rest of the weekend. I was going to but my body wasnt ready. I did mow the lawn Sunday with my push mower and even that got my forearms and shoulders really tight and burning and angry.

Today will be a Strength in Motion Day