Wednesday, October 31

November 22, 2018


Our first barbell-cycling piece of our cycle to begin our day.

A good amount of these sessions will be percentage based. Reason being, we aren't looking to get specific to certain loads - we are aiming to become better at *barbell cycling*. Cycling a 185/135 barbell for some may yield an entirely different stimulus for another. Instead captured through percentage work, this will be a theme we can build on.

Conditioning to follow, with odd-object work and handstand walk practice to close.


EMOM x 9 (3 Rounds)
Minute 1 – :50s Shuttle Run
Minute 2 – :30s Plank Hold + :30s Dowel Passovers
Minute 3 – :50s Bike or Row

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Snatch-Grip Behind the Neck Jerks
5 Overhead Squats
7 Power Snatches

Power Snatch (10-8-6-4-2)

Power Snatch Ladder
On the 0:00 - 10 Power Snatches (60%)
On the 2:00 - 8 Power Snartches (65%)
On the 4:00 - 6 Power Snatches (70%)
On the 6:00 - 4 Power Snatches (75%)
On the 8:00 - 2 Power Snatches (80%)

Today's ladder is based off percentages of our recent 1RM.

Cement Mixer (Time)

Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

*Score for todays workout is the slowest round.


Cement Shot (Time)

Every 3:00 for 7 Sets:
400 Meter Run
6 Toes to bar
3 Bar Muscle-Ups

*Score Time of slowest round
A modified version of a benchmark of ours, "Cement Mixer", seen once before on July 20, 2018.


Handstand Walk (5 Min Max Effort)

5:00 after the completion of our "Odd-Object Conditioning", move into 5:00 of handstand walk practice.

With the fatigue of the day and the recent shoulder intensive conditioning part finished minutes ago, we are challenging our ability to walk through the obstacles and courses we have practiced on in the recent weeks. Athlete's choice here on distances, obstacles, or even handstand drills, to focus on. Stimulus is purely to get onto our hands after a challenging day and practice.


"One can have no smaller or greater mastery, than mastery of oneself." – Leonardo DiVinci

We must master our own mind.
The one person that will stop of us from doing what we want to do is, is us.
It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before it was invented… talk about a horrific idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his accomplishment of his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible anyways.

The saying, "it’s you versus you" couldn’t be truer to start. But we can absolutely change that.
Can we identify a time yesterday, or maybe even today, when our self-protect mechanism kicks in? Pause when it comes, and think through it.

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