Wednesday, January 23

Stamina based squatting coupled with gymnastics to start our Wednesday. Conditioning comes next, combining biking, "Cindy" rounds, with heavy squat cleans. Body Armor to close out our day. ACTIVATION 350-200 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms 3 Spiderman and Reach, each side 4 Slow Wall Squats 5 Reps of each movement, with an empty barbell: - Good Morning - Back Squats - Elbow Rotations - Strict Presses - Stiff-Legged Deadlifts - Front Squats

Metcon (5 Rounds for weight)

On the 2:00 x 5 Rounds: 3 Front Squats 6 Back Squats 25-50' Handstand Walk Round #1 - 55% of 1RM Front Squat Round #2 - 60% of 1RM Front Squat Rounds #3+4+5 - 65% of 1RM Front Squat Inside each round, the same loading is used between the front and back squat, and the above percentages are again based off our 1RM Front Squat. Record all five weights to the tracker. All repetitions are taken from the rack. At the start of the 2:00 window, the athlete comes three front squats, racks the bar, and immediately back racks for the following six back squats. To complete the round, we have the handstand walk, with the distance being athlete's choice (based on current level). Our purpose here is to train our handstand walk under the unique demand of volume squatting. Let's take the breath we need to compose ourselves before kicking into the handstand walk, but let's aim to kick up… just a touch sooner than we think. Being in training, let's put ourselves in the learning zone today, becoming comfortable with being uncomfortable. This will build confidence in our handstand walk. The actual distance comes second to that stimulus. We can turn this into a shorter walk, or, turn this into practice until the 1:30 mark on the clock of that specific window. In terms of practice, it can be handstand walk attempts, or one of the following drills below: Handstand Hold Weight Shifting -

Box Shoulder Taps - Wall-Facing Handstand Hold

Girl Power (AMRAP - Rounds and Reps)

AMRAP 18: 21/15 Calorie Bike 3 Rounds of "CTB Cindy" 5 Squat Cleans (185/135) Rx+ 225/155 1 Round of "CTB Cindy": 5 CTB Pull-Ups, 10 Pushups, 15 Air Squats In the absence of a bike today, we can complete this with 30/21 calories on the rower. In "Girl Power", we are looking for a heavy and challenging barbell at the end of each round. When completely rested, a load that we believe we could find just about 10 unbroken repetitions with. Heavy and challenging, but a weight that we are confident we can move steadily through with consistent singles. Today's conditioning provides a chance to gauge our pacing in an workout that involves such a heavy barbell. At the end of each round, aim to make a mental (or physical note) of our round time, as this is not a typical loading for a workout with multiple rounds. As one can imagine, when the metabolic fatigue sets in, the amount of seconds between singles on the first round of squat cleans can vary significantly from the seconds between repetitions on the third round. However, this can be very difficult for the athlete to see or feel. It often feels like the same amount of time, despite it being literally twice, or even three times as long. Strategy wise, the bike is the pacer. A station we naturally want to move with a purpose on, but not at the expense of the the following two movements. Inside the CTB Cindy rounds, we'll have 9 total transitions. If we are one second slower in each transition between, it likely negates time made on the bike. On the CTB Cindy rounds, let's focus on exactly that - transitions. Wasting no time between movements, we can use the air squats to regulate our breathing. Moving a hair slower on these, falling into a methodical pattern, can allow us to control our heart rate and regain composure. Lastly, we want to push our efforts on the barbell. By no means are we looking to push to a pace where missed reps are a possibility, but when we look at the workout as a


Metcon (No Measure)

3 Supersets: :30s Kettlebell Front Squat Hold 10 Kettlebell Bent Over Rows (each side) 50 Banded Pull-Aparts

"Failure is the opportunity to begin again, this time more intelligently." – Henry Ford Failure has a negative connotation. That it’s a mark against us – a scarlet letter. That it’s something we want to avoid at all costs. Individuals such as Henry Ford offer to look at failure in an entirely different way. "What can this failure teach me?" Because failure hurts, we can get defensive. When it happens, we don’t want to think about it, no less talk about it. It’s embarrassing, and we find ourselves wanting to forget it ever happened in the first place. But if we can push our ego out of the way, and dissect the failure from every angle, with sincere humility every step of the way… the opportunity is incredible. In a self-protective response, our mind can push us away from this uncomfortable place. But it’s where we truly learn, to come back to try again this time far more equipped for victory. How can we turn the "worst thing that could have happened", into the "best thing that could have happened?".

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