Monday, September 17
Week 2 of our Monday Snatch work. Building upon the snatch percentages last week, as well as our tempo pulls which will follow. Back squats come next, leading into our most recent CompTrain Benchmark as the heart of our conditioning for the day. WARMUP 200m Run 5 Barbell Good Mornings 5 Back Squats 5 Snatch Grip Push Press 5 Overhead Squats 3 Snatch Balances 3 Hang Squat Snatch
Snatch (EMOM 11)
On the Minute x 11: Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn Minute 4 - Rest Minutes 5+6+7 - 2 Squat Snatches Minute 8 - Rest Minutes 9+10+11 - 1 Squat Snatch Minutes 12+13+14 - 1 Squat Snatch
Back Squat (3 x 9)
3 Sets of 9: Set #1 - 9 Reps @ 67% Set #2 - 9 Reps @ 71% Set #3 - 9 Reps @ 75% A 3% increase from last week. Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.
Lucky 7s (Time)
5 Rds For Time: 7 Bar Muscle Ups 7 DB Clusters (50’s/35’s)
Scale: Burpee Pullups/ Burpee & Ring Row Rx+ (60’s/45’s)
"The best way to predict the future is to create it." - Peter Drucker We talk often of disregarding the leaderboards. To disregard what the competitor to the left and right are doing. To focus on our game - our approach - our strategy. To be the Racehorse. The reason behind - to master, with complete ownership, ourselves. We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset. We can interpret the quote in two ways above, when applying to our situation: 1) We can believe that our future is that final leaderboard spot. 2) Or we can believe that our preparation, focus, and execution is our future.
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