Friday, January 4

January 5, 2019

Deload Week.
Just two parts today.
1. Coupling gymnastics with front squats, building to a moderate set of 3 repetitions.
2. Conditioning to follow, in the form of five intervals.

Not for Time:
3:00 Bike
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches

3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold


Ring Muscle Up + Front Squat (7-7-5-5-3-3)

On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

Athlete's choice to take front squats from the rack, or from the floor.

Inside of today's training, we are taking our estimated max ring muscle-ups and completing 25% of so at the start of each 2:00 window. If an athlete has 10 unbroken ring muscle-ups for example, said athlete would complete 3 (rounding up) at the start of each round, followed by front squats.

Round 1+2 - 7 Front Squats
Round 3+4 - 5 Front Squats
Round 5+6 - 3 Front Squats

Throughout the 12:00 piece, our aim is to build steadily in loading throughout.

If we are not completing full ring muscle-ups today, this is a great opportunity to complete 7 repetitions of the banded ring muscle-up, Let's choose band tension that challenges us, all the while we pay due diligence towards holding as best of technique as possible.

*note ring muscle ups in comments


Bees Knees (5 Rounds for reps)

5 Rounds:
1:00 - Wallballs (20/14)
1:00 - Kettlebell Swings (50/35)
1:00 - Assault Bike
1:00 - Rest

Females throw to a 9' Target.
Stimulus wise, we are looking for loadings that we feel confident we could hang onto for the entire minute, or at most, take a single break with.

Despite the loadings on the manageable side, and even despite the minute of rest between rounds, we want to place the emphasis on pacing. On being able to control our heart rate through the entire 20 minute effort, through consistency across the rounds.

On our deload week, it's less about the score, and more about the well we can feel and manage our intensity levels throughout this duration.

In the absence of a bike, complete on the rower for calories.

Enter all five round totals to the tracker.

"When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps." – Confucius

When obstacles arise, we will find ourselves at a crossroad.

One option is that we can allow the adversity to adjust our goal, moving into a state of compromise.

The other options is that we adjust the sails. While we keep the destination true.

If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to "check the box". But goals aren’t meant to be checked – they are meant to change our lives.

And anything of that magnitude is going to mother-freaking-hard. We all can agree on that being the truth.

Let’s make it part of our identity – when times get hard, we go harder.
We find the way to make it, because it’s always there.
We just have to work hard enough to find it.

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