Saturday, December 22

Three parts today: 20-Rep Back Squat to start our day. Rope climb conditioning to follow - 10 Repetitions for time. Conditioning, in the form of a "down and back" chipper combining toes to bar, heavier power cleans, and biking. ACTIVATION Alternating EMOM x 12 (3 Rounds): Minute 1 - 18/14 Calorie Row Minute 2 - 5 Scap Retractions + 4 Kip Swings + 3 Strict Pull-Ups + 10 Air Squats Minute 3 - 15 Sit-Ups Minute 4 - 5 Slow Wall Squats

Back Squat (1 x 1)

1 Attempt to Establish: 20-Rep Max A strong area to be inside of a 20-Rep Max attempt is in the 72-77% range. To warm, we first want to build in a handful of repetitions to fully open our hips as we loosen for the attempt. Following, we'll drop to triples, as we build steady moving towards singles. Our aim is go above our planned attempt, for at least a single repetition (if not two) so that we can back off to our attempt weight with confidence. 5 Reps @ 50% 5 Reps @ 55% 5 Reps @ 60% 3 Reps @ 65% 2 Reps @ 70% 1 Rep @ 70+%, building to 5-10lbs heavier than our planned attempt.

Rope Climb Conditioning (Time)

For Time: 10 Rope Climbs A classical gymnastic benchmark, gauging our stamina on the rope.

Power Puff (Time)

For Time: 30 Toes to Bar 30/21 Calorie Bike 15 Power Cleans (175/115) 60/42 Calorie Bike 15 Power Cleans (175/115) 30/21 Calorie Bike 30 Toes to Bar

Stimulus wise, we are looking for a barbell that likely results in fast singles from the onset. Touch and go repetitions are possible, with the ability to cycle 9+ repetitions unbroken when entirely fresh, but inside the workout it's a loading that we likely move straight to fast singles. Options for the Assault Bike: 400 - 800 - 400 Meter Runs 30/21 - 60/42 - 30-21 Calorie Row A "down and back" chipper, "Power Puff" is a triplet - toes to bar, heavier power cleans, and a monostructural effort. A large portion of this workout comes down our pacing on the monostructural efforts, which will account for the majority of our time of work. On both the toes to bar and the power cleans, consistent sets are what will serve us best here. On both movements, we face sets that are best approached in manageable chunks. Both movements have counts that we could bite into big on initially, but could result in a near "blow-up" situation in the final handful of repetitions. Remaining consistent on these movements allows us to pace our efforts on the monostructural effort, where time can be made (or lost) very easily.

------------ "Excitement comes from the achievement. Fulfillment comes from the journey." Winning the award is exciting. Fulfillment is looking back at the hard work put in. There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting - yes - but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The blood, the sweat, the tears. The dopamine hit comes when we win, hit the goal, or get the promotion. But the fulfillment - the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.

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