Wednesday, October 24
De-load week. Starting the day with positional work on the overhead squat. This will lead us into our conditioning for the day - a sprint chipper. A short, but higher intensity day. ACTIVATION EMOM x 12 (3 Rounds) Minute 1 – :55s Bike or Row Minute 2 – :30s Plank Hold + :30s Dowel Passovers Minute 3 – 5 Strict DB Presses, each arm (pause at top) Minute 4 – 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses 2 Sets: :30s Wrist Stretches 1:00 Front Rack Stretch 3 Sets with an empty barbell or a very light load: 3 Strict Presses 3 Pausing Push Presses (pause in dip position) 3 Push Jerks
Tempo Overhead Squat (6 x 2)
6 Sets of 2 Overhead Squats On each repetition: – 5-Second negative to find bottom of squat – 2-Second pause in bottom – Stand at normal speed. As written above, the aim is a moderately-heavy lift – not a heavy double or a 2RM. Focus here is on positioning, setting us up well for the following conditioning piece which involves higher repetition overhead squats at a lighter load. Set #1 – 2 Reps @ 50% of estimated 1RM OHS Set #2 – 2 Reps @ 55% of estimated 1RM OHS Set #3 – 2 Reps @ 60% of estimated 1RM OHS Set #4 – 2 Reps @ 65% of estimated 1RM OHS Sets #5+6+7 – Build to our moderate heavy for the day, posting the heaviest completed set of 2 to the tracker below. Best to stay diligent to the tempo speed, rather than come shy of the amount of seconds we are aiming for in order to have more weight on the barbell.
Ground Breaking (Time)
For Time: 50/35 Calorie Row 35 Lateral Burpees over the Rower 50 Overhead Squats (95/65)
-------------- "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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