I caught a trucker out of Philly
Had a nice long toke
But he's a headed west from the Cumberland Gap
To Johnson City, Tennessee"
Wagon Wheel, Old Crow Medicine Show
After last week needed good road songs and got them in spades all weekend. More on that.
Monday marked the sixth of what would be nine days of trial; forced myself to do three miles on the elliptical, and left court at 4:30 to catch a 60 minute Vinyasa class, strong and good.
Tuesday was a short day, two miles in the am and then to the gym in the afternoon, went like this:
First Circuit
20 alternating chest press with 24kg, flip to 10 pushups immediately
10 single leg squats, l/r 12" box
assisted pull ups, 42 pounds, 5 wide grip, 3 close, 3 neutral, 8 lat flares
20 tactical lunges
3x
Second Circuit
5 windmills, l/r, 45 lb oly bar
60 snatches, 10l/rx3
TGU's, 3,2,1 descending ladder, alternating left right, 24kg
20 figure 8 to hold, 16kg
Gut busting workout, the oly bar was an adventure and the snatches into TGU ladder left sucking wind.
Wednesday, eight hours of trial and thrashed at the end, waiting to finish Thursday am.
Thursday, great closing, happy client and back to the office for 90 minutes, left for meeeting, cancelled en route, back to gym. Went like this:
First Circuit
10 slow deep push-ups into renegade rows, l/r 55lb dumbell
20 body weight box squats, clean 2 16kg and ten more squat to press;
10 wide grip lat pulls, 10 plate, switch to five underhand close grip
16kg single leg deadlifts, 10l/r
3x
Second Circuit
5 windmills, l/r, 24 kg
30 swings, 24kg
10 reverse pull ups off smith machine, elevated feet on 12" box
10 woodchoppers, 10l/r 6 plate
3x
Fled home and arrive by 5 to take rose on three mile marsh walk; sublime, heartstoppingly beautiful night done with court and feeling very good about it.
Friday was Day 1 of HSB, three kids to AOS until 2, then John Prine and Lyle Lovett, Prine wonderful. 2.5 mile push/pull with Barry.
Saturday, up at 4:30 to stake out turf; back to Day 2 of HSB, Marshall Crenshaw to start, killer Boz set, Gillian gorgeous in white dress, closing with REK and rocking out with Barry. Ian took Rose on a long hike up Burdell, god bless him.
Sunday nearly skipped Day 3 but glad we did not, unbelievable Booker T and Drive-By Truckers, sweet Rodney Crowell, just too old for Amie Mann, but Todd Snider was, as always, a hoot. Race over to catch the Knitters and OCMS, the latter great energy and a great close, with Barry all shit eating grins. Great great weekend with B.
Up at 6:00 this morning, resolved to get back on it. Got three circuit training days last week, but yoga and cardio fell off and week before, which was first week of trial a disaster. Five miles on elliptical this am, back to Stones and the Vault; long day in the office, then return for circuit training, went as follows:
First circuit
15 pushups, feet on box, hands on medicine balls, very unstable, one foot up 8, witch for 7, last circuit failure at 13
10 l/r sideways lunges with 35 plateall,
10 l/r 16kg presses kneeling on 75 cm ball, new trainer complimenting the core strength which is always nice
12 front squats, 24 kg
3x
Second circuit
5l/r 24kg windmills
30 24 kg swings (60 seconds)
TGUS, 2 l/r 32 kg, 2l/r 24 kg,
60 second plank
3x
Just started the 24kg windmills, was worried abut my friend at L4/5 but they feel really solid; can't say the same for the 32 kg TGU's, but they got better each circuit.
Cardio tomorrow and 4:30 yoga if I can get there.
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