Tuesday, January 22

Conditioning based day, with three parts: 1) A descending ladder into an ascending ladder - "Layup". 2) Row conditioning, in the form of 6 intervals. 3) Midline, focused on static holds. ACTIVATION 2 Rounds, at low intensity: 2:30 Bike 5 Scap Retractions 5 Kip Swings 5 Strict Pull-Ups 10 Pushups 15 AbMat Sit-Ups 2 Rounds: :30s Walkouts :20s Handstand Hold (against wall) :10s Deadhang Pull-Up Bar Hold

Lay Up (Time)

For Time: 25-20-15-10-5: Box Jump Overs (24"/20") Toes to Bar Directly into… 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14) Females 9' Target "Layup" is a two-part workout, with the score being our total time across from start to finish. With the first couplet being comprised of two gymnastic movements, our second is comprised of two weightlifting movements. Stamina building is our theme inside "Layup" today. The repetition count climbs high, most specifically, on a single movement that can fatigue and slow quickly on us - the toes to bar. Although we start the workout off with this couplet, where we are fresh moving into so, the first rounds still must be strategically paced. Breaking the first set purposefully early is a wise move with the larger picture in mind. Although our second couplet is two completely different movements, they are still heavy on demand on our shoulders. Without proper pacing here, we can significantly impact our second couplet purely through excessive fatigue up top on the shoulders. In order to pace our toes to bar, being methodical on the box jump overs can help us in the process. Finding a reserved, but consistent pace, will buy us time away from the pull-up bar. We could push our pace here, but it only returns us back to the TTB sooner. A slightly reserved pace can pay off in controlling both our met-con, and affording a chance for our shoulders to recover. By strategically moving through the first gymnastic couplet, we can set ourselves up well for the second… the hang power snatches and wallballs. Here, it's more along the lines of grunt work. Simple work capacity, digging through repetitions. Thoughtfullness is absolutely necessary here, with planned breaks as we see fit, yet, by the time the two movements catch up with us… we're likely inside the round of 20's. Two large sets remain, but the end is very near. Moving back to the larger picture - let's again aim to pace the front half, so that we

Metcon (AMRAP - Rounds)

Not for Score: On the 0:00 - 50/35 Calorie Bike/Row On the 4:00 - 30/24 Calorie Bike/Row On the 7:00 - 30/24 Calorie Bike/Row On the 10:00 - 15/12 Calorie Bike/Row On the 11:00 - 15/12 Calorie Bike/Row On the 12:00 - 15/12 Calorie Bike/Row

Interval training on the bike or rower today, with a single "long" effort(4:00 window), two "medium" efforts(3:00 windows), and three "short" efforts(1:00 windows) Pacing wise, it is our aim to progressively move just a touch faster on each interval. What is it *not*, is a paced effort, to a sprint effort on the final calorie counts. Instead, think of our 80% effort, 85% effort, and 90% effort, respectively. Time after completion of each calorie count total is rest.


Metcon (No Measure)

Nor for Score: Accumulate 1:30 in an L-Sit Accumulate 3:00 in a Weighted Hip Extension Athletes can break up time totals however they see fit, alternating movements as they would like to. On the weighted hip extension, choose a loading that we are confident we could support for at ~1:00, if we absolutely went for it. Strong places to start would be 25# for males, and 15# for females.

"How long are you going to wait until you demand the best of yourself?" - Epictetus It's human nature to hold back. Even if, it's just a little bit. It's a survival mechanism we've built. If we send our all, but, we fail... we've been exposed. We feel embarrassed, even if only for a fleeting moment in time. We can all relate to a recent time where we found ourselves there. Think about how you felt. And ask ourselves - was it so bad, that we’re willing to risk what our best has to offer? Without active thought and effort, as the quote call for, it won’t happen. We literally have to *demand* it of ourselves. It takes work, as we’re deeply programmed in our subconscious not to. The choice of words Epictetus used above was purposeful. "To demand the best of yourself". There isn’t a hint of achieving success, victory, or anything of the like. It was instead a plea to throw circumstances off the table, and to focus on one singular piece - are we giving our best today? If we can focus on just that, everything else seems to just fall into place.

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