Tuesday, October 9
Starting our Tuesday coupling strict handstand pushups and power cleans, as we build to a heavy set of five. This will lead us into interval training, where we’ll climb in load over three rounds in a bike/power clean couplet. Row conditioning to finish. ------ 1:00 Light Bike (or Row) 5 Spiderman and Reach, each leg 15 GHD Sit-Ups :45s Moderate Bike (or Row) 5 Walkouts 15 Slow Banded Good Mornings :30s Fast Bike (or Row) 5 Strict Pull-Ups 10 Pushups 15 Air Squats Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Alternating "On the Minute" x 10 (5 Rounds): Odd Minutes – 45% of Max Handstand Pushups Even Minutes – 5 "Touch and Go" Power Cleans
Rx+ Strict HSPU
Guard Rail (AMRAP - Reps)
"Guard Rail" Part #1 AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3:00 "Guard Rail" Part #2 AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3:00 "Guard Rail" Part #3 AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (155/105)
Rx+ 135/95, 155/105, 175/115 Three parts, with three score total reps
Metcon (AMRAP - Rounds)
4 Rounds: 1:30 @ 2K Row Pace + 15s 1:00 @ 2K Row Pace + 5s :30 @ 2K Row Pace - 10s Rest 2:00 between efforts. Four rounds of the 3:00 effort above, resting 2:00 between. This workout is in relation to your 2K row time.
--------------- Mindset "When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps." – Confucius When obstacles arise, we will find ourselves at a crossroad. We can allow the adversity to adjust our sails, moving into a state of compromise, changing the goal even just slightly due to the circumstances. But this seemingly small act, is the defeat of our will. If we react to change the goal, to make it easier, to move it a bit closer to us simply to check the box, we’ll never get anywhere worth going. Goals aren’t meant to be checked – they are meant, to change our lives. We never lower the bar, once we set our eyes to it. Make it part of our identity – when times get hard, we go harder. We find the way to make it, because it’s always there. We just have to work hard enough to find it.
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