Wednesday, December 12

Two parts today: Opening with conditioning, our focus of effort today. To follow, barbell cycling, completed with the fatigue of today's conditioning. A three round workout with descending weight, versus ascending. ACTIVATION 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 Power Snatch 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 Power Snatches

Metcon (Time)

3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1 - 185/135 Round 2 - 155/105 Round 3 - 135/95 This is three-rounds in succession, all for a single time. Changing weights on a single barbell as we move through the rounds, we start with our heaviest load, and finish with our lightest. Stimulus wise, we are looking for the following: Round 1 - A load we can "touch and go" for 5+ repetitions when fresh. Round 2 - A load we can "touch and go" for 7+ repetitions when fresh. Round 3 - A load we can "touch and go" for 10+ repetitions when fresh.

Play Ball (Time)

3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24″/20″) 30 Wallballs (20/14) Females to a 9' Target Rx+ 135/95 On the power snatch, we are looking for a loading that we are confident we could complete 10+ repetitions unbroken, when fresh. In today’s triplet, we can expect our lower half to be challenged. Looking at the three movements, all require a "jump", or an extension of the lower body. Unique in their own way, but also similar. Our aim for this workout is to space our effort out over all three rounds, so that we do not have an unexpected "bonk" in round 2 and 3. This workout is on the mid-range end, in the ~10 minute range, so we want to approach that first round accordingly. On the power snatches, individual capacities on the barbell vary between athletes, but we want to ensure we are planning for all three rounds. If we open with ten repetitions unbroken, but need to go directly to singles on the second round, we likely could have approached differently. Cycle time on the box jump overs are important in today’s workout, and despite how we can find a recovery pace on the repetitions, we do not want to approach the box heavily fatigued from hanging onto a long, but demanding, set of power snatches. On the box jump overs, aim to minimize the amount of steps we take. Much like burpees over the barbell, additional steps very easily can sneak their way into each repetition, adding time and effort. Practice our footwork prior to the workout, and stay close to the box. There is efficiency with the box jump over. Although rebounding these repetitions, skimming over the top of the box, naturally is the fastest, a tried and true method is the jump up, spin on the box, and step-down to the other side. It’s controlled, methodical, and when done efficiently, a fast movement that allows the athlete to transition directly to the next station. As you step down to the other side, the moment the second foot reaches the ground, jump for the next rep

-------------------- "There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do." – Derek Jeter Whether we believe in talent or not irrevelant. Everyone, however, should believe in hard work. For a visual – when we were born, we looked just like the next baby. We didn’t have any skills, any separating "talents". Nothing. We learned everything, from scratch. Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old, to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength. That of, adaptability. The difficult pill to swallow – when we chalk it up to not having the "talent" to make it, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters, is how hard we are willing for something.

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