Saturday, October 13

A classical benchmark of ours to finish our week – "Mind Eraser". A triplet of moderate power cleans, burpees, and short intervals on the run. Midline work to finish our week. ———— Warmup 5-4-3-2-1 Spiderman and Reach, each leg Walkouts After each round, 100 Meter Jog Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Cleans

"Mind Eraser" (AMRAP - Rounds and Reps)

AMRAP 20: 7 Power Cleans (115/75) 7 Burpees 200 Meter Run

Metcon (AMRAP - Rounds)

3 Rounds, rotating stations on the 2:00: Minutes 1+2 - 30/24 Calorie Row Minutes 3+4 - 20 GHD Sit-Ups + 20 Hip Extensions

----------- Mindset "The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something." - Randy Pausch The test is not of our capabilities. The test, is how hard are we willing to work. It’s how bad we want it. If success were to be tied to a single attribute, it would be intensity. How intensely do we want it? How bad, do we want to improve our "Fran" time? How bad, do we want to improve our relationship with our spouse? How bad, do we want to grow our career? Everything in life worth working towards will have a brick wall in front of it. There will be adversity along the way - that we know is guaranteed. What will separate the good, from the great, is this very concept. Want it so bad,, that we will run through a brick wall to achieve it.

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