Saturday, November 3

November 22, 2018

 

ACTIVATION

400 Meter Run (or 500m row) into:
2 Rounds:
9 Kettlebell Swings (light)
12 Air Squats
15 AbMat Sit-Ups

Into, a final 200 meter run. Aim here for this second 200 meter run to closing in on our planned "1 mile pace" for today.

2 Rounds:
:30s Alternating Samson Stretch
:30s Warrior Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Deadlift (9 x 3)

9 Sets of 3:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%

Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.

Taser (Time)

For Time:
30 Power Snatches (135/95)
1 Mile Run
Directly into…
30-20-10:
Kettlebell Swings (50/35)
Thrusters (75/55)

RX+ Snatch = 185/135, KB Swings = 70/50, Thrusters = 95/65

**EXTRA**

Metcon (Time)

3 Rounds:
21 Chest to Bar Pull-Ups
50' Handstand Walk
21 Wallballs (30/20)
50' Handstand Walk

"Nothing is ever attempted, if all possible objections must first be overcome." – Samuel Johnson

There are always going to be thousands of things that could go wrong.
There will be unknowns. There will be naysayers. There will be the thought that everything will come crashing down on the first step, resulting in an embarrassing failure.

The scary part, is that it’s all real. All of that.
But, if we let the thought move into our mind that something will go wrong, or even if something might go wrong, we can paralyze ourselves, and never begin.

We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways. For as Wayne Gretzky put it, "we miss 100% of the shots we don’t take."

 

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