Friday, October 5

Week three on our clean progression, building over the course of a total of (5) weeks. 1. Clean Primer 2. Clean Training 3. Front Squat Building upon last week on all three. Reaching into the longer time frame with a chipper to follow. ------------ 3:00min Slow Bike/Row 1min Active Samson 1min Active Spiderman 1min Warrior Squats

Squat Clean (Emom 15)

On the Minute x 15: 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 4 of a 5-week progression, adding 3% to each lift. 2 Sets of 4 @ 79% 2 Sets of 3 @ 84% 2 Sets of 2 @ 89% All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

"Tread Water" (Time)

For Time: 2k Row 150 Double Unders 10 Rounds of Cindy

————— "If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them." – Bruce Lee Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again. In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves. Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome. Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

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