Monday,October 15

Workout Definition Building to a 1-Rep today on the Snatch. Our aim is to get a gauge of where we are Following, building to a 12-Rep Back Squat. These two weightlifting portions will be the bulk of our training effort today, with a gymnastic-based finisher - "JT". ---------------- 5:00 Bike/Row Every 15/12 calories, complete: 2 Walkouts 3 Spidermans, each side 5 Wall Squats Snatch Technique Primer 5 Barbell Good Mornings 5 Back Squats 5 Snatch Grip Push Presses 5 Overhead Squats 3 Snatch Balances 3 Hang Squat Snatches

Snatch (Emom 12)

Snatch (singles) 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 - 60% of 1RM Snatch Rep #2 - 65% of 1RM Snatch Rep #3 - 70% of 1RM Snatch Wave #2 Rep #4 - 65% of 1RM Snatch Rep #5 - 70% of 1RM Snatch Rep #6 - 75% of 1RM Snatch Wave #3 Rep #7 - 70% of 1RM Snatch Rep #8 - 75% of 1RM Snatch Rep #9 - 80% of 1RM Snatch Following, take the next 5:00-10:00 if necessary to build to a 1-Rep for the day.

Back Squat (2 x 12)

Build to a 12-Rep for the Day.

JT (Time)

21–15–9: Kipping Handstand Pushups Kipping Ring Dips Pushups *15:00 Time Cap

Scales: Pike Pushups, Shoulder to overhead / Box Dips, Band Dips / Start chest on ground for pushups

------------------ "An object at rest tends to stay at rest. An object in motion tends to stay in motion." – Newton There is a large difference between understanding what we need to do, and actually doing it. Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-dos. But despite it being buttoned up on paper – the separation lies in execution. Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go. There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are "more urgent" to take care of today. Things are just too tight right now. The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is - the search of a new job, chasing a new PR, a significant other… we just need to start. For "an object in motion, tends to stay in motion".

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