Monday, November 5

Week 2 of "Grindstone". Building upon our baseline established last week. - Snatch Complex - Stamina Squat (Week 2) Followed by 3 x 5:00 intervals as the heart of our conditioning for the day. ACTIVATION Alternating EMOM x 10 (2 Rounds) Minute 1 – :50s Row Minute 2 – 2 Spiderman and Reach, each side Video + 5 Pushups Minute 3 – :50s Bike Minute 4 – 10 Dowel Overhead Squats Minute 5 – 15 Russian Kettlebell Swings (50/35) Snatch Barbell Warmup (empty barbell) 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 Complex (5 x 1+2)

5 Sets of the Complex: 1 Hang Power Snatch 2 Hang Squat Snatches Set #1 - 70% of 1RM Snatch Set #2 - 73% of 1RM Snatch Set #3 - 76% of 1RM Snatch Sets #4+5 - 76-82% of 1RM Snatch, increasing by feel here.

Stamina Squat (Emom 12)

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

*Both* lifts are performed with the same load: 58% of our estimated 1RM Front squat.

Triple Double (3 Rounds for reps)

AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80) 4 Burpee Box Jump Overs (24/20)

*do not count double unders as part of the score

------------- "Hope and despair are both self-fulfilling prophecies." – Ernest Hemingway If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street. Yet, they were there the whole time. We see what we are looking for. It’s called the "Reticular Activation System". This is a built in, real system each one of us has – it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly. Are we focused on what it might look like if we fail? How many times we’ve failed in the past, and all the things we’ve done wrong? Or are we focused on how we are *going to make it*. Focused on the path forward, with the next tangible step clearly in mind. Focused on the good that we learned from every past mistake. That those mistakes were stepping stones to getting closer. We are going to see to fruition whatever we put our mind to. The choice is ours.

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