Friday, October 19

Workout Definition Opening with a build towards a 1-Rep attempt on our Squat Clean. Following, we'll build to attempt a 2-Rep Front Squat. Details on both below. Two pieces to follow: Conditioning and Midline. ACTIVATION 3:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 Sit-Ups 2 Rounds: :30s second Samson Stretch each side :30s Alternating Samson Stretches :30s Warrior Squats

Squat Clean (EMOM 15)

The following work can be completed "On the Minute", or, can be completely on the athlete to rest as needed between repetitions. Wave #1 Rep #1 - 65% of 1RM Clean Rep #2 - 70% of 1RM Clean Rep #3 - 75% of 1RM Clean Wave #2 Rep #4 - 70% of 1RM Clean Rep #5 - 75% of 1RM Clean Rep #6 - 80% of 1RM Clean Wave #3 Rep #7 - 75% of 1RM Clean Rep #8 - 80% of 1RM Clean Rep #9 - 85% of 1RM Clean Following, take the next 6:00-10:00 to build to 1-RM

Front Squat (2-2-2-2)

Take up to 10:00 to find our 2-Rep for the day.

Tiger Blood (Time)

3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run

-------------- "Failure is the opportunity to begin again, this time more intelligently." – Henry Ford Failure has a negative connotation. That it’s a mark against us – a scarlet letter. That we actively want to avoid failure at all costs. Individuals such as Henry Ford offer to look at failure in an entirely different way. "What can this failure teach me?" Because failure hurts, we can get defensive. When it happens, we may not want to think about it, no less talk about it. But when we dive into that a bit further, we realize that the only reason we’re doing that, is because our ego is getting in the way. If we can take that out of it, the opportunity we’ll have, is nothing short of incredible. We’re shifting from a negative connotation to a positive. What can we do with this now, that we couldn’t do before? Failure is without question the best teacher, and if we put in the effort to dive deeper into that uncomfortable instance, dissecting it from every angle with every ounce of humility we have… we’ll have the chance to try again, with the full steam of what we’ve learned. "You win, or you learn".

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