• Daniel LaPointe

Saturday, January 5


A single effort today to finish our de-load week. "Low Five". A conditioning piece involving 3 x 5:00 intervals, combining row calories, ascending weight power snatches, and barbell-facing burpees. ACTIVATION 21-15-9: Calorie Row Hollow Rocks Calorie Bike (or 75-50-25 Double-Unders) Superman Rocks After each round, complete the below mobility: After the 21's - :30s Spiderman and Reach After the 15's - :30s Walkouts After the 9's - :30s Reverse Samson Snatch Barbell Warmup With an empty barbell: 5 Good Mornings 5 Behind the Neck Presses (Snatch Grip) 5 Behind the Neck Push Presses (Snatch Grip) 5 Stiff Legged Deadlifts (Snatch Grip) 5 Hang Muscle Snatches 5 Behind the Neck Push Jerks (Snatch Grip)

Low Five (3 Rounds for reps)

"Low Five" Part #1 In a 5:00 Window... 30/21 Calorie Row 21 Power Snatches (95/65) Time Remaining: Max Barbell-Facing Burpees Rest 5:00 "Low Five" Part #2 In a 5:00 Window... 30/21 Calorie Row 15 Power Snatches (115/80) Time Remaining: Max Barbell-Facing Burpees Rest 5:00 "Low Five" Part #3 In a 5:00 Window... 30/21 Calorie Row 9 Power Snatches (135/95) Time Remaining: Max Barbell-Facing Burpees Three scores entered below - the total burpees completed from each round. The row and power snatches do not count towards the scoring.

Metcon (Time)

*EXTRA* Not for Time: 50-40-30-20-10: Russian Kettlebell Swings (Chest-Level) Sit-Ups Rx+ GHD Sit-Ups Athlete's choice on kettlebell loading.

----------- "Everyone makes mistakes. Not everyone owns them." It can be tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes. And we will all be part of mistakes that involve a host of other people, along with multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward. To ask ourselves the simple question - "What could I have done better?" This isn’t yet what *will* I do next time. We can think more on that at a later time. The first step is purely identifying all of the possible things we simply could do differently. And the key there is not what "others" could do… only what we could do.

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