Monday, October 22
De-load week. Following our heavy attempts last week, this week is purposefully reduced in volume to allow our bodies to recover. Additional training can include aerobic restoration, such as a longer bike, run or row, but we are aiming to keep our impact low this week in order to facilitate a sound recovery. Three parts today: Snatch Back Squat Conditioning ACTIVATION Alternating EMOM x 10 (2 Rounds) Minute 1 – 20-40 Double-Unders Minute 2 – 2 Spiderman and Reach, each side + 5 Pushups Minute 3 – 15/12 Calorie Row Minute 4 – 10 Dowel Overhead Squats Minute 5 – 15 Russian Kettlebell Swings (50/35) 2 Sets: 3 Walkouts 7 Slow Barbell Overhead Squats (empty) Snatch Barbell Warmup (empty barbell) 1-2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged Deadlifts (Snatch grip) 3 Hang Muscle Snatches
Snatch (Emom 10)
On the Minute x 5: 1 Power Snatch 1 Hang Squat Snatch Directly into... On the Minute x 5: 2 Squat Snatches De-load week, purposefully aiming to keep the loads on the ligher side. The first five minutes of the EMOM is a complex - Power Snatch + Squat Snatch. The second five minutes of the EMOM is two singles, dropping from the top of each repetition to practice our setup. Minute 1 - Power + Hang Squat @ 60% of 1RM Minute 2 - Power + Hang Squat @ 63% of 1RM Minutes 3+4+5 - Power + Hang Squat @ 65% of 1RM Minutes 6-10 - 1 Squat Snatches @ 70% of 1RM
Back Squat (4 x 5)
3 Sets of 5 @ 70% of 1RM Back Squat 1 Set of 5 @ 75% of 1RM Back Squat Rest as needed between sets, but aim to keep it to 2:00 or less.
Hands Down (AMRAP - Rounds and Reps)
AMRAP 15: 30 Double-Unders, 10 DB Power Cleans 30 Double-Unders, 10 DB Hang Squat Cleans 30 Double-Unders, 10 DB Push Presses 30 Double-Unders, 10 DB Reverse Lunges 30 Double-Unders, 10 DB Thrusters Rx - 50's/35's
------------------ "I do not want to waste any time. And if you are not working on important things, you are wasting time." – Dean Kamen Imagine generalizing our lives into two categories: Urgent things, and important things. Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between. Important things are starting the journey we’re been putting off for 5 years. Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, "what the hell did I do today? What did I actually accomplish?". Not a single person here hasn’t had that feeling. It’s good of us to recognize that we naturally default to the "urgent" things. They create the illusion of being more pressing, or worse, more "important". But we know that’s not the case. Yet, we still allow ourselves to fall victim to the habit. The truth is that the above won’t change on its own. We have to work hard… very, very hard… to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose. Let’s make that our aim.
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