Starting our day with handstand walk practice, which will prime our shoulders for the overhead barbell work to follow. Spending the next three weeks building into a jerk micro-progression, with Day 1 today.
Conditioning to follow - a repeat workout from November of last year. "Long Gone".
Body Armor to finish our Wednesday, coupling barbell bench press repetitions with deadlifts.
EMOM x 8 (2rds)
Min 1 - :55s Bike/Row
Min 2 - :30s Plank Hold + :30s Pvc Passthrough
Min 3 - 5 Strict DB Presses. each arm (pause at top)
Min 4 - 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses
Long Gone (AMRAP - Reps)
AMRAP 1:00 at each station:
Dumbbell Snatch (50/35)
Rest 1:00 between rounds
*please do not drop dumbells from overhead
Jerk Technique (Emom 11)
Pausing Split Jerk - 3 Sets of 2
Jerk Drive + Split Jerk - 3 Sets of the Complex
Split Jerk - 5 Sets of 1
Bench/Deads (5 x 10x10)
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2:00 between sets.
"Shallow people believe in luck and circumstance. Strong people believe in cause and effect" – Ralph Waldo Emerson
We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.
We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.
Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?