Monday, October 1

Workout Definition Week 3, building upon snatch and back squat percentages. A gymnastic AMRAP with a recovery row to finish our Monday.

1min Row/Bike 1min Active Spidermans 1min Active Samson 1min Wall Squats PVC/Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Grip Push Press 5 Overhead Squats 3 Snatch Balance 3 Hang Squat Snatch

Snatch (3x3,3x2,3x1)

On the Minute x 14: Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn Minute 4 - Rest Minutes 5+6+7 - 2 Squat Snatches Minute 8 - Rest Minutes 9+10+11 - 1 Squat Snatch Minutes 12+13+14 - 1 Squat Snatch

Back Squat (3 x 9)

3 Sets of 9: Set #1 - 9 Reps @ 73% Set #2 - 9 Reps @ 77% Set #3 - 9 Reps @ 81% A 3% increase from last week. Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

Metcon (AMRAP - Reps)

Gymnastic Conditioning AMRAP 6: 5 Strict Toes to Bar 5 Strict Handstand Pushups Directly into… AMRAP 4: 5 Kipping Toes to Bar 5 Kipping Handstand Pushups


Metcon (No Measure)

20:00 Recovery Row *Every 300 Meters, complete 12 GHD Sit-Ups

----------------- "There is a reason between listening, and waiting for your turn to speak." - Simon Sinek It is a skill to be able to listen. To not hear, but listen. Sincere listening. Many hear words, with the intent to respond. That is, while another is speaking, they are already formulating what they are going to say next. This isn’t a mortal sin - we all have found ourselves in those situations. Especially, during an argument. While in a passionate argument, it’s possible to be so focused on getting your point across, that their words of the other literally aren’t even heard. To deaf ears. Possibly more common, is the hurried conversation. Where we are "there", in the conversation, but really… not there. Our physical presence and mind can be in two very different places. When we engage with someone today, whether it’s a friend, co-worker, family member, let’s listen. Not with the intent to give a response, but to fully appreciate and value their thoughts. It’s not about what’s going on later that day, or even what we’re doing to do after the conversation. Nothing else matters right now. In the words of Brian McGill, "One of the sincerest forms of respect, is actually listening to what another has to say". Be in the moment. Listen sincerely. And listen, not with the intent to respond, but with the intent to understand.

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