• Daniel LaPointe

Wednesday, November 28


Two parts today: Barbell Cycling - in the form of two versions. Team (preferred), or Individual if training solo today. Row conditioning - longer intervals to start, with shorter distances to finish. ACTIVATION EMOM x 12 (3 Rounds) Minute 1 – Shuttle Run Minute 2 – 1 Round of "Strict Cindy" Minute 3 – 50s Bike or Row Minute 4 – 25-50' Handstand Walk, Hs Hold or Bear Crawl

Last Call Team Version (3 Rounds for reps)

At the 0:00, Part #1: AMRAP 7: Back Squat (from rack) First 50 repetitions – 155/105 Second 50 repetitions – 185/135 Time remaining, Max reps – 225/155 Rest 3:00 At the 10:00, Part #2: AMRAP 7: Bench Press First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/125 Rest 3:00 At the 20:00, Part #3: AMRAP 7: Deadlift First 50 repetitions – 185/135 Second 50 repetitions – 225/155 Time remaining, Max reps – 275/185 In this workout, one athlete is working, two are resting at all times. Each part is scored separately, as total reps. As an example, if the team inside the 7 minute window clears the first and second 50 repetitions on the back squats, and completes 16 repetitions at the third weight (AMRAP time remaining), the score for that part would be 116 repetitions. Use a rack for the back squats and of course the bench press, and a single bar throughout (change weights as you go). Stimulus wise, for all three parts, here is what we are looking for: First weight – A moderate loading that each team member could complete 20+ repetitions with, fresh. Second weight – A moderate-to-heavy loading that each team member could complete 15+ repetitions with, fresh. Third weight – A heavier loading that each team member could complete 10+ repetitions with, fresh. To put some thoughts towards pacing: Consider changing partners on the first loadings every 10 reps or so. Consider changing partners on the first loadings every 5-7 reps or so. Consider changing partners on the first loadings every 3-5 reps or so. Post total reps of each window to the respective trackers below.

Last Call Individual Version (3 Rounds for reps)

At the 0:00, Part #1: AMRAP 5: Back Squat 21 Repetitions – 155/105 21 Repetitions – 185/135 Time Remaining, Max reps – 225/155 Rest 3:00 At the 8:00, Part #2: AMRAP 5: Bench Press 21 Repetitions – 135/95 21 Repetitions – 155/105 Time Remaining, Max reps – 185/125 Rest 3:00 At the 16:00, Part #3: AMRAP 5: Deadlift 21 Repetitions – 185/135 21 Repetitions – 225/155 Time Remaining, Max reps – 275/185 Each part is scored separately, as total reps. For example, in Part #1, if the athlete clears the first and second 21 repetitions, and finds an additional 10 repetitions at the final barbell weight in the five-minute window, the score for that portion would be 52 repetitions. Use a rack for the back squat, and a single bar throughout (change weights as you go). Stimulus wise, for all three parts, here is what we are looking for: First weight – A moderate loading that we could complete 20+ repetitions with, fresh. Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh. Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.

Row Conditioning for Meters (5 Rounds for distance)

For Total Meters: 5:00 Row, 2:30 Rest 4:00 Row, 2:00 Rest 3:00 Row, 1:30 Rest 2:00 Row, 1:00 Rest 1:00 Row Record all five scores below, rowing for total meters.

"The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge." - Steven Hawking One of the largest dangers in life is a closed mind. Yet, very, very few, close on purpose. We often don’t even realize it’s happening, until it’s too late. It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves. It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student. As Socrates said, "All I know, is that I know nothing."

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