Friday, October 26

November 22, 2018

 

Opening our day with technique work on the clean and jerk, followed by a build to a moderate set of 6, 4, and 2 on the deadlift.

To finish, a several times repeated benchmark in the form of a fast moving AMRAP 7 – "Optimus Prime".

ACTIVATION

3:00 Slow Bike or Row, directly into:
3 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups

2 Rounds:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Clean and Jerk Technique (EMOM 10)

On the Minute x 5:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

Rest 1:00, followed by...

On the Minute x 5:
2 Squat Cleans
1 Split Jerk

Purposefully keeping the loads on the lighter side on our deload week.

Set #1 - 1 Power + 1 Hang Squat + 1 Split Jerk @ 60% of 1RM
Set #1 - 1 Power + 1 Hang Squat + 1 Split Jerk @ 63% of 1RM
Sets #3+4+5 - 1 Power + 1 Hang Squat + 1 Split Jerk @ 65% of 1RM
Rest 1:00
Sets #6-10 - 2 Squat Cleans + 1 Split Jerk @ 70%

Deadlift (6-4-2)

Building to a moderate 6-4-2 today on the deadlift.

Set of 6 - Between 60-70%
Set of 4 - Between 70-80%
Set of 2 - Between 80-90%

Optimus Prime (AMRAP - Reps)

AMRAP 7: Wallballs (20/14)
On the minute: 5 Deadlifts (225/155)

*score wall balls only

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"I can accept failure. Everyone fails at one time. But I can’t accept not trying." – Michael Jordan

Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

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