• Daniel LaPointe

Tuesday, October 23


De-load week. A single part today, in the form of 3 x AMRAP 5:00 intervals. ACTIVATION Choice of one of the following, at low intensity: 800 Meter Run 1,000 Meter Row 40/30 Calorie Assault Bike Directly into: 3 Rounds: :30s Moderate Bike (or row) 3 Spiderman and Reach, each leg - Video 6 Reps on the PU Bar (see below) 9 Slow Banded Good Mornings - Video 12 Sit-Ups or GHD Sit-Ups On the PU Bar: Round 1 – Scap Retractions Round 2 – Kip Swings Round 3 – 3 Strict PU + 3 Kipping

Bar Keeper (3 Rounds for reps)

"Bar Keeper" Part #1 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 21 CTB Pull-Ups + 15/12 Calorie Assault Bike Rest 5:00 "Bar Keeper" Part #2 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 15 TTB + 12/9 Calorie Assault Bike Rest 5:00 "Bar Keeper" Part #3 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 9 Pull-Ups + 9/6 Calorie Assault Bike

------------- "Courage is not the absence of fear, but rather the judgement that something else is more important than fear" - James Neil Hollingsworth We don’t fear physical pain. What we fear is something we don’t even enjoy talking about. The fear of failure. The fear of rejection. The fear of not reaching our goals. What it boils down to, is our pride. We are often just afriad to hurt our pride. As if, when we fail, we forever tarnish ourselves. But at the same time, when we take a step back from the emotional side of failure, we fully come to agree that failure is one of the best things to push us forward. Putting the fear of failure in its place, behind that of something more important - seeking the best version of ourselves - is when the champion mindset is born.

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