Monday, October 22

November 22, 2018


De-load week.

Following our heavy attempts last week, this week is purposefully reduced in volume to allow our bodies to recover. Additional training can include aerobic restoration, such as a longer bike, run or row, but we are aiming to keep our impact low this week in order to facilitate a sound recovery.

Three parts today:
Back Squat

Alternating EMOM x 10 (2 Rounds)
Minute 1 – 20-40 Double-Unders
Minute 2 – 2 Spiderman and Reach, each side + 5 Pushups
Minute 3 – 15/12 Calorie Row
Minute 4 – 10 Dowel Overhead Squats
Minute 5 – 15 Russian Kettlebell Swings (50/35)

2 Sets:
3 Walkouts
7 Slow Barbell Overhead Squats (empty)

Snatch Barbell Warmup (empty barbell)
1-2 Sets:
3 Good Mornings
3 Back Squats
3 Snatch Grip Presses (behind the neck)
3 Stiff Legged Deadlifts (Snatch grip)
3 Hang Muscle Snatches

Snatch (Emom 10)

On the Minute x 5:
1 Power Snatch
1 Hang Squat Snatch

Directly into...

On the Minute x 5:
2 Squat Snatches

De-load week, purposefully aiming to keep the loads on the ligher side.
The first five minutes of the EMOM is a complex - Power Snatch + Squat Snatch.
The second five minutes of the EMOM is two singles, dropping from the top of each repetition to practice our setup.

Minute 1 - Power + Hang Squat @ 60% of 1RM
Minute 2 - Power + Hang Squat @ 63% of 1RM
Minutes 3+4+5 - Power + Hang Squat @ 65% of 1RM
Minutes 6-10 - 1 Squat Snatches @ 70% of 1RM

Back Squat (4 x 5)

3 Sets of 5 @ 70% of 1RM Back Squat
1 Set of 5 @ 75% of 1RM Back Squat

Rest as needed between sets, but aim to keep it to 2:00 or less.

Hands Down (AMRAP - Rounds and Reps)

30 Double-Unders, 10 DB Power Cleans
30 Double-Unders, 10 DB Hang Squat Cleans
30 Double-Unders, 10 DB Push Presses
30 Double-Unders, 10 DB Reverse Lunges
30 Double-Unders, 10 DB Thrusters
Rx - 50's/35's

Rx+ 60s/45s

"I do not want to waste any time. And if you are not working on important things, you are wasting time." – Dean Kamen

Imagine generalizing our lives into two categories:
Urgent things, and important things.

Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between.

Important things are starting the journey we’re been putting off for 5 years.

Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, "what the hell did I do today? What did I actually accomplish?".

Not a single person here hasn’t had that feeling. It’s good of us to recognize that we naturally default to the "urgent" things. They create the illusion of being more pressing, or worse, more "important". But we know that’s not the case. Yet, we still allow ourselves to fall victim to the habit.

The truth is that the above won’t change on its own. We have to work hard… very, very hard… to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose.

Let’s make that our aim.

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