Wednesday, September 26
Opening our day with barbells. Push press to start, building to a 10-Rep heavy for the day. Deadlifts to follow, building one final time in this repetition scheme, adding an additional 2% to each lift from last week. Conditioning to follow - an ascending ladder, and odd-object conditioning to finish our Wednesday.
------------------- WARMUP EMOM 8 (2 rds) Min 1 - :40s Bike or Row Min 2 - 4 Slow Russian Baby Makers Min 3 - :40s Bike or Row Min 4 - 5 Good Mornings+5 Elbow Rotations + 5 Strict Press
Push Press (5-3-10-10)
Build steadily to a 10-Rep Heavy Not an all time max, but a 10 rep heavy. All repetitions are taken from the rack 5 Reps @ 60% of estimated 1RM Push Press 3 Reps @ 65% of estimated 1RM Push Press 10 Rep Range – ~ 65% – 75% of estimated 1RM Push Press
Building on last week, adding 2% to each set. Final iteration here adding an additional 2% to these repetitions. 3 Sets of 3 @ 84% of Deadlift 1RM 3 Sets of 2 @ 88% of Deadlift 1RM 3 Sets of 1 @ 92% of Deadlift 1RM Rest as needed between sets, but aim to keep it to 2:00 or less.
Closeline (AMRAP - Reps)
Ascending Ladder for 12:00: 2 Push Presses 2 Toes to Bar 2 Box Jump Overs (24″/20″) 4 Push Presses 4 Toes to Bar 4 Box Jump Overs (24″/20″) 6 Push Presses 6 Toes to Bar 6 Box Jump Overs (24″/20″)
Rx Barbell – 135/95 Continue adding (2) repetitions to each movement until the 12:00 cap is reached. Completion of: Rd of 10's - 90 Rd of 12's-126 Rd of 14's-168 Rd of 16's- 216 Rd of 18's- 270 Rd of 20's-330
50 Manmakers (Time)
For Time: 50 Manmakers (35's/20's) With two dumbbells in hand, the full flow of a "manmaker": Pushup. Row left arm, from plank position. Row right arm, from plank position. DB Clean and Press.
------------------------- "Intensity is the price of excellence" – Warren Buffet Be the hardest worker in the room. Nothing amazing was ever created with mediocre effort. What we see from the greats on TV can be misleading. Their work seems so effortless, so, natural. There is so much beyond that surface. And it’s simple, old-fashioned, hard work. What Warren Buffet is offering to us is a reminder that there is no substitute for an unrelenting focus of effort. He chose the word "price" for a specific reason. Because there is sacrifice. In anything great in life, there is sacrifice. The question is, how much are we willing to sacrifice. How hard as we willing to work. How great is our intensity going to be? If we truly want to be excellent, to be great, we need to cultivate that intensity. To harness, and run away with it. To value it as the most important aspect towards reaching our dreams. This intensity, this energy and effort, will bring us a magnification level far beyond any amount of "natural" talent or circumstances will ever bring. We just need to bring it.
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