Monday, January 21

"Racehorse" Week 3. Starting our week with gymnastic work, not for time or score, but for quality practice. This will lead into barbell work - on both the deadlift, and push press. Our conditioning for the day, involving both movements, comes next - a repeat from late 2018, "Go Fish". ACTIVATION Rotating Stations Every 1:00, for 10:00 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Hollow Rocks Station 3 - :50s Warrior Squats Station 4 - 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell) Station 5 - 15-20 AbMat Sit-Ups

Romanian Deadlift (4 x 5)

4 Sets: 5 Pausing Romanian Deadlifts For a video of the romanian deadlift click here: Light to moderate on the Romanian Deadlffts (start around 30% of 1RM Deadlift) We are incorporating a pause in this range of motion, at the very bottom. On the Romanian deadlift, we'll bring the bar as close to the ground as possible, without actually touching the ground. Maintaining a slight bend in the knees, this is similar to the "Stiff Legged Deadlift". The difference lies in the lack of the touch to the ground, which places the body under additional time under tension. As we lower the bar to this specific point towards the ground, let's only move as far as a neutral spine allows. We do not want to sacrifice midline stability and positioning for additional weight.

Deadlift (7 x 2)

Deadlift In relation to your estimated 1-Rep Deadlift: 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 73% 1 Set of 2 Reps @ 76% Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.

Push Press (5 x 3)

5 Sets of 3 Repetitions Start at 75% of our estimated 1RM Push Press, and steadily build from there. Track all five sets of push presses below. Rest as needed between sets.

Go Fish (Time)

For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts (135/95) 15 Barbell-Facing Burpees 9 Push Jerks (135/95)


Metcon (No Measure)

Not for Time: 40 DU + 60% of Max Strict HSPU 40 DU + 50% of Max Strict HSPU 40 DU + 40% of Max Strict HSPU 40 DU + 30% of Max Strict HSPU Directly into... 40 DU + 60% of Max Kipping HSPU 40 DU + 50% of Max Kipping HSPU 40 DU + 40% of Max Kipping HSPU 40 DU + 30% of Max Kipping HSPU

"One of the sincerest forms of respect, is actually listening to what another has to say." - Brian McGill It is a skill to be able to listen. To truly, listen. Sincere listening. Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now. What if we changed those efforts around. Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective. Listen not with the intention to respond, but with the intention to understand.

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