Wednesday, December 19

December 21, 2018


Olympic work to start our day, opening with build to a heavy set of five overhead squats. This will lead us into a snatch complex, completed "On the 2:00" for 5 sets.

Handstand pushups will be focus for the remainder of the day, first building to a 3-rep deficit. This will lead us into a conditioning triplet of handstand pushups, overhead squats, and deadlifts.

2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 5 Wall Squats

Barbell Warmup (empty barbell)
5 Good Mornings + 5 Snatch Grip Strict Presses
5 Good Mornings + 5 Snatch Grip Push Presses
5 Stiff Legged Deadlifts + 5 Snatch Grip Push Jerks
5 Hang Muscle Snatches + 5 Overhead Squats

Overhead Squat (3 x 5)

3 Sets of 5 Repetitions

All repetitions are taken from the rack.
A good starting place for our first set of five repetitions is slightly higher than the final squat snatch loading we finished with on the previous part. We are not looking for an all-time five-rep max, but a five-rep heavy.

Metcon (Distance)

Deficit Strict Handstand Pushup

In 7:00 or less:
Build to a 3RM Deficit Strict Handstand Pushup

Tracked score here is total inches of the deficit for the successfully completed 3 repetitions.

If we are training our strict handstand pushups and have yet to complete deficit strict, this can be completed as kipping, with the same theme - 3RM deficit kipping HSPU.

Dead Arm (AMRAP - Rounds and Reps)

5 Handstand Pushups
10 Overhead Squats
15 Deadlifts

Rx Barbell - 95/65
Rx+ Strict HSPU, 115/80


Metcon (5 Rounds for weight)

Technique Primer
3 Sets:
3 Snatch Balances
1 High Hang Squat Snatch

Followed by: OT2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets) + 1 OHS
1 Hang Squat Snatch (knees) + 1 OHS
1 Squat Snatch (floor) + 1 OHS

The technique primer, the intended loading is to be very light, so that we can refine our speed - not just our positions. Think in the area of 30-35% of our 1RM Snatch.

Starting with three snatch balances, our aim is to gradually increase our speed beneath the bar. After three repetitions here, we'll finish the set with a single high hang (pockets) squat snatch.

Set #1 - 60%
Set #2 - 65%
Sets #3-5 - 70-80%, based on feel. Post all five sets to the tracker.

"Trade your expectation for appreciation, and the world changes around you" - Tony Robbins

Routines and habits become part of the norm.
Morning coffee, listening to the radio, the drive to work.
We appreciate healthy habits, and let’s continue to reinforce them.

However, there is much to be said about taking a pause to our day, to our routine.
To appreciate the fortune in our lives.
The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", if we don’t actively take the moment to appreciate where we are, that, too, can become the norm. It becomes invisible to us.

The thought of losing those precious parts of our day is a sobering one. Despite it being a morbid thought, there will be a day where we indeed, lose them.

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
As we start our day today, what are three things that we are grateful for?

Why are we grateful for them?
How do they make us feel when we think about them?
Don't brush the surface - dig deep.
An action of gratitude is one of the most powerful leverages we can take to improving our lives, regardless of goal.

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