Friday, November 23

Our fourth Friday in "Grindstone". Stamina squats to open our day, now executing our 1/3 repetition scheme with 79%. A hang power clean and jerk complex to follow, which will lead us into "Greased", a variation of "Grace". Heavier, and with toes to bar mixed at the top of each minute. Bike conditioning to finish. ACTIVATION 3:00 Slow Bike or Row, directly into: 3 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats - Video 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s Walkouts - Video :30s Alternating Samson Stretches - Video :30s Warrior Squats - Video Barbell Warmup (empty barbell) 2 Rounds: 7 Good Mornings 6 Back Squats 5 Front Squats

Stamina Squat 1&3 (Emom 12)

Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load: 79% of our estimated 1RM Front Squat. In week 4 of our stamina squatting, we are increasing 3% from last week's efforts. All repetitions come from the rack.

Clean and Jerk Complex (5 x 9)

5 Sets, building to a Moderate: 2 Hang Power Cleans + 1 Push Press 2 Hang Power Cleans + 1 Push Jerk 2 Hang Power Cleans + 1 Split Jerk

Set Clock for 2:30min Aim to do a set every 2:30

Greased (Time)

For Time: 30 Power Clean and Jerks (155/105) On the Minute, starting on the 1:00 - 5 Toes to Bar Rx+ (185/135)

Stimulus wise, we are looking for a barbell that we could complete 7+ repetitions unbroken with, touch and go, when fresh. On the heavier side today, with fast singles from the onset being a strong strategy for the vast majority of athletes. Starting on the 1:00, stop and complete 5 toes to bar before returning back to the clean and jerk barbell. Score is total time until we have completed the 30th clean and jerk. Time Cap - 10:00

============ "People are not lazy. They simply have goals that do not inspire them." – Tony Robbins Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. Greatness does not happen by accident. Goals sometimes default to the "whats" in life. A "what" can be a certain amount of pounds on the barbell, or a specific amount of pull-ups. It’s a goal, but, is it a reason? A reason is what gets us up our of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us towards greatness – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star. It’s what makes us feel alive. It’s a driver that gives, not takes. And when the journey gets to challenging that it strikes us down to our knees, this battlecry is what brings us back to our feet. It’s a battle cry for who you are as a human being. What is it? Let’s not be ambiguous. Define it. Write it down. stare at it. Refine it. And come back to it, every, single, day.

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