Tuesday, March 19
Two parts to our training today. 1) Back squats. On the Minute, building to a 3-Rep Heavy for the day. 2)Then five intervals, with a short rest between efforts. Aim is to move slightly faster than how we would inside of a workout, but not, our typical intensity on intervals involving time on = time off. ACTIVATION 1 Round: 1:00 Row + :30s Reverse Samson :45s Moderate Row + :30s Walkouts :30s Fast Row + 10 Pushups + 5 Barbell Strict Press :15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans 2 Rounds: :60s Thoracic Opener 5 Scap Retractions + 3-5 Strict Pull-Ups
Back Squat (Emom 10)
On the Minute x 10: 3 Back Squats Aim is to build to a heavy triple for the day. Intentions are to start at a lighter load (70%), and build to the vicinity of 85-90% by the final set. Stimulus behind is the capacity to move challenging loads under fatigue. Percentages: Set #1 - 70% of estimated 1RM Set #2 - 73% Set #3 - 76% Set #4 - 79% Sets #5-10 (6 Sets) - Build to a heavy triple.
The Prince (5 Rounds for time)
5 Rounds, resting 1:00 between efforts: 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row In today's training, we are looking to move slightly faster than we normally would. In most intervals we will complete, we'll be aiming for roughly time on, equaling time off. This ratio allow us to operate at a very high intensity, far above say our pacing in an AMRAP 15. Here today however, we are limiting the time of rest to exactly 1:00. Round times may be approximately double that, creating a 2:1, work to rest ratio. With that said, we want to move faster than we normally would in an AMRAP 15, but not to the point of over-doing so. If we were a car, and an AMRAP 15 would place us at 65mph, we want to operate today at 75mph. This workout also gives us the chance to refine the thruster movement under fatigue. Purposefully coupled with movements surrounding it that involve a quick transition, we'll have the chance to refine our positioning on the barbell under fatigue. Record all five round times to the tracker.
---------- "Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." Although these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application. Gaining knowledge, in and of itself, is relatively easy. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine in the trunk, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with "unusable weight". Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice. Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.
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