Friday, September 21

September 30, 2018

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats

Followed by...

25' Handstand Walk/HR Pushups
5 Good Mornings
5 Stiff-Legged Deadlifts

25' Handstand Walk/HR Pushups
5 Back Squats
5 Elbow Rotations
5 Strict Presses

25' Handstand Walk/HR Pushups
5 Front Squats
5 Hang Squat Cleans

Squat Clean (EMOM 11)

On the Minute x 11:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean

Front Squat (2x4,2x3,2x2)

Week 2 of a 5-week progression, adding 3% to each lift.

2 Sets of 4 @ 73%
2 Sets of 3 @ 78%
2 Sets of 2 @ 83%

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

Overtime (Time)

200 Meter Run, 21 Power Snatches
200 Meter Run, 21 OHS
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 OHS
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 OHS

Rx - 95/65
Rx+ 115/80

"Some people dream of success… while others wake up and work hard for it." - Mark Zuckerberg

The message Mark Zuckerberg makes above is clear - work for it. Rise and grind. And love the blood, sweat, and tears it brings.
We want to dream. We want to set big, sometimes even larger than life goals.
But with those goals, we need actionable plans going forward. Items we can execute on now. Even if, it's just the smallest step forward.
But as the quote above reads, let it be an everyday thing. Everyday, one step closer. No matter what.

 

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