Wednesday, September 19

September 17, 2018

 

WARMUP

2 Rds
Min 1 - :40s Bike/Row
Min 2 - :40s Banded Good Mornings
Min 3 - 4 Slow Russian Baby Makers

3 sets with an empty barbell:
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks

 

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps   

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

A good ball park range which will naturally vary for athletes would be 55-65% of our 1RM for Gwen.

 

Deadlift (3x3, 3x2, 3x1)

Building on last week, adding 2% to each set.

3 Sets of 3 @ 82% of Deadlift 1RM
3 Sets of 2 @ 86% of Deadlift 1RM
3 Sets of 1 @ 90% of Deadlift 1RM

Rest as needed between sets, but aim to keep it to 2:00 or less.

 

Wallball Stamina (Time)

For Time:
100 Wallballs (20/14) *Females 9' Target (top black brick)
*Every Minute on the Minute - 6 Toes to Bar

Workout starts today on the TTB

Comptrain Mindset

"Take a simple idea, and take it seriously" – Charlie Munger
Simplicity is often beauty.
It isn’t common to take a relatively simple task, and convolute it with excessive details and complications. We can find ourselves looking for "tricks" and "hints", when in reality, it was a simple solution all along.
Are there parts of our life that we overthink? Where we spend more time and energy than we need to?

The simplest path is often the hardest path.
And the hardest path, is often the best path.

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