Wednesday, January 9
Starting our day on the rings - testing our best set of Ring Muscle-Ups. Next we'll move to the Front Squat, building to a heavy complex. This will lead us into our conditioning for the day, which is a fast-moving triplet of CTB pull-ups, moderately heavy front squats, and bar-facing burpees. Gymnastic skill conditioning to finish. ACTIVATION 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks or 15 sec hold 12/9 Calorie Row + 10 Superman Rocks or 15 sec hold 9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 15 Air Squats
Ring Muscle Ups (1 x Max Effort)
1 Attempt for Max Repetitions If we are working towards our first ring muscle-ups, complete: 30 Banded Strict Ring Muscle-Ups Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.
Front Squat (7 x 2)
On the 1:30 x 7 Sets: 1 Pausing Front Squat 1 Front Squat All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat. Set #1 - 55% of 1RM Front Squat Set #2 - 60% Set #3 - 65% Set #4 - 70% Sets #5+6+7 - Build to a Heavy Complex
Satan's Whiskers (Time)
3 Rounds: 10 CTB Pull-Ups 10 Front Squats (185/135) 10 Barbell-Facing Burpees
A short, yet high intensity triplet as the heart of our conditioning today. Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh. Looking at the workout as a whole, the burpees become the pacer. It can be helpful to start here, recognizing that breaks on the other two movements can be costly in terms of time. If we break on the front squat barbell one extra time than we needed to, we are likely setting ourselves back 15+ seconds, often more. Extra breaks on the pull-up bar are less time consuming, yet, they can add up very quickly as well, especially if we do not manage our repetitions well. Our "pacing" speed on the burpees, said another way, is relative to how well we can move through the pull-ups and front squats. For the reasons above, we want to first place our effort in those two movements knowing the time that ticks away when we break them up excessively. And if to maintain consistent sets on rounds two and three requires us to pace the burpees quite a bit.. that's going to be our best effort. Naturally, if we are looking at completing the pull-ups and front squats unbroken for all three rounds, now the burpees have a different theme… here, it would be a question of how fast can we complete these repetitions, without costing us a break on the following pull-ups and front squats.
Metcon (AMRAP - Rounds and Reps)
AMRAP 10: 2 Rounds of "Cindy" 50' Handstand Walk 1 Round of "Cindy": 5 Pull-Ups, 10 Pushups, 15 Air Squats Post rounds plus repetitions (every 10' on the HSW is 1 repetition) to the tracker.
------------- "When you have to make a choice and you don’t make it, that itself is a choice." - William James Every day, we are either moving to, or away from our goals. There is no standing still. Even inaction, is a form of action. When we think about our lives, it’s rarely a single decision that defines us. Instead, It’s the hundreds of thousands of smaller decisions that paved our path. By themselves, they are seemingly the smallest of details. Such as hitting the snooze button for an extra five minutes, or opting to have a small dessert here and there. These compound over time, as they become habits. They are a threat. However, these are not the greatest. The greatest threat - the choices we choose *not* to make. On the opportunities that we were too afraid to try. Too intimidated to attempt. Too concerned with failure. The cookie and snooze button are things to work on, but they won’t define our life. It will be these bigger moments, where we choose to, or choose not to. It puts us at a crossroads - will our life be determined by action, or inaction? Will our life be on purpose, or by accident?
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