Friday, January 18

"Game Day Friday". On "Game Day Friday's", our focus today will be geared towards a single event, simulating an Open feel. Today's piece has two scores - a "for time" piece, leading into a max effort barbell lift in the time left remaining in the cap. A skill based recovery to finish. ACTIVATION Not for Time: 3 Rounds: 20/15 Light Bike :30s Alternating Samson Stretches 1 Round of Strict Cindy :30s Spidermans

3 Reps of the "Clean Barbell Warmup" • 3 Deadlifts • 3 Hang Muscle Cleans • 3 Strict Press • 3 Good Mornings • 3 Front Squats • 3 Hang Squat Cleans

Sea Legs Part A (Time)

In a 15:00 Time Cap: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24"/20") 20 Front Squats (135/95) Time Remaining in the 15:00 Cap can be used to "Sea Legs" Part B.

"Sea Legs" is based off a format we saw last year in the Open, during 18.2. With two scores, our first was for time, with our second, being the max load lifted in the time remaining inside the window. We'll follow the same format today with a 2 rounds triplet to start our efforts. Any time remaining in a 15:00 window is dedicated towards finding a max effort lift, where athlete's can take as many attempts as they please - with only the heaviest completed, counting. Looking at the workout as a whole, we can recognize the effort on the lower half of the body. This will be a stamina test of our leg capacity, where pacing plays an important role. Yet pacing here does not mean we are moving slow - it's anything but, as this is a 2 round workout where seconds will separate. Our aim is instead to move as fast as possible, without slowing down in the second round. Our second round must be as fast, if not faster, than our first. If we move in with such a mindset, we'll hold in reserve just enough in the first round to make our push in the second. On the rowing, this is to be an aggressive pace. These seconds do matter, but it's purely an aggressive pace for our own personal standard. Row at a pace that we feel confident we can immediately transition into the box jumps with, at our planned methodical pace. Row at a pace where the thought of needing an extra breath before beginning the first box, is out of the question. On the box jump overs, a methodical pace here is important. Opening with a pace in the first round that falls off in the second is naturally counterproductive, as is a pace that could require us to break an additional time on the front squats. On the front squats, we are looking for a loading that we are very confident we could complete 21+ repetitions unbroken when fresh. It's more towards the 30 repetition mark, so that this is a push towards the finish, versus a multiple set grind. Thought of in a different way, if we need to break up the 20 r

Sea Legs Part B (Weight)

Time Remaining in the 15:00 Cap: Build to a 1RM: 1 Squat Clean 1 Hang Squat Clean 1 Jerk

Using the same barbell from Part A, athletes have the time remaining the 15:00 time cap to build to a max effort lift. This 3-rep complex must be completed unbroken. Once the bar comes off the ground for the first squat clean, it cannot return to the ground until the hang squat clean and jerk have been completed for it to count. Athlete's choice on the jerk, which is a true "shoulder to overhead". Upon finishing Part A and recording our time, we want to take a quick analysis of how much time we have remaining. This is an important first step as if the clock says 8:00, it's a fairly different course of action than if it says 12:30. In both instances, we want to give ourselves at least moments of rest, but with taking this quick analysis can help us determine if that rest is 1:30, or if it's :30s to the first lift. Given how we were cleaning the barbell from the floor in Part A for the final 20 front squats of the workout, our body is well aware of how a clean feels at that weight. We are safe to climb in loading after our short rest - but in a controlled amount. We have not gone overhead since the start of the workout, and the jerk may very well be the limiting factor for many of us today, given how our legs will be fatigued from two cleans leading into (despite "fresher" shoulders). From here, we think through generally three "themes". A "safe weight" A "goal weight" And a "reach weight" Our safe weight is that first weight we lift in Part B. It's something we are very confident we will complete - even if, our technique is far off the mark. Our goal weight is a loading that we would be happy to walk away from the workout with. It's not our best, not a PR, but with the full picture in mind, we would be content with it. Our reach weight is a weight we would be ecstatic to lift. Relative to our all-time PR, it may be one, or it may not even be close. But given the considerations of the workout, it's a load we may miss more than make - and we'd


Metcon (AMRAP - Rounds)

Alternating "On the Minute" x 12 (6 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 50' Handstand Walk Designed to be purely for practice and recovery from the "Sea Legs" portion. These numbers can be modified based to our specific capacity, most especially on the handstand walking. If the 50' distance is not appropriate for us for today, let's use this second minute as a full 60 seconds of practice. A chance to practice our handstand walking, under the light metabolic fatigue from the double-under.

------------ "Waste No More Time Arguing What A Good Person Should Be. Be One." - Marcus Aurelius It isn’t what we say that defines us, but instead what we do. In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is "right" and what is "wrong". The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every angle or opinion, and in attempting so, we end up actually freezing in place. We do nothing. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it. "I can’t hear the words your saying, because your actions speak so loudly".

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