Tuesday, January 29

Starting our Tuesday with a "chipper style AMRAP". An AMRAP with longer round times, pushing beyond the 5:00 mark per. 2 rounds will be a challenge to finish, with very few athletes finishing three. Row conditioning to follow, using 2K paces in three intervals. Midline to close, which is also a repeat from two weeks ago. Giving us a chance to "best" our last score, not necessarily by loading used, but how by how sound our positioning is. How well we move. ACTIVATION 2 Rounds, at low intensity: 2:30 Bike, into... 3 Rounds: :30s Walkouts :30s Banded Good Mornings :30s Reverse Samson Dumbbell Warmup 2 Rounds, starting with a light dumbbell and moving to a moderate: 4 Deadlifts (each side) 3 Hang Muscle Cleans (each side) 2 Strict Presses + 2 Push Presses (each side) 2 Hang Clean and Jerk (each side)

Hangnail (AMRAP - Rounds and Reps)

AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Barbell-Facing Burpees 15 Deadlifts (245/165) On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating. In "Hangnail", we take on a chipper style AMRAP where finishing two rounds will be a strong challenge, no less finishing three. Inside of these rounds, each set is purposely set slightly above totals we would feel comfortable moving through "unbroken" for rounds. This applies most specifically to the dumbbell and the deadlifts, where a planned, brief break can allow us to continue the pass forward. How it applies to the bike and bar-facing burpees is a level, deliberate pacing effort that is held with the 16:00 effort in mind. Stimulus wise, we are looking for a loading that we confident we could complete 30 repetitions unbroken on the dumbbell. This comes out to 15 repetitions on each side, and if we were to go for it, we again are confident we could accomplish so. With that said, a planned quick break may be of strong benefit for us with the larger picture in mind. Stimulus wise on the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh. A loading above the "moderate" loading we commonly use, but a weight we are confident moving through all rounds with at most, two quick breaks. In AMRAPs that end with higher round counts, we can visually see the trend of our intensity if were have those times to look through post-workout. Here, with longer rounds, we have the chance today to gauge our pacing on rounds that reach beyond the 5:00 mark.

Row Capacity (AMRAP - Rounds)

9 Rounds, OT2:00 (18:00 Total): Males - 400 Meter Row Females - 330 Meter Row Round 1 - 2K Pace + 10 Seconds Round 2 - 2K Pace + 4 Seconds Round 3 - 2K Pace - 2 Seconds Repeat that cycle two more full iterations for the total of the 9 rounds.


Metcon (AMRAP - Rounds)

A midline repeat from two weeks ago (January 15). Aim today is to best our previous effort. What this does not always mean - is more loading. Besting our effort from the 15th can be moving *better* with the same loading. Improved positioning overhead, a more controlled midline, increased balance... often intangibles in the logbook, but highly important. Not for Score, 2 Rounds: :30s Single Arm OH Hold (left arm) 15 GHD Sit-Ups :30s Single Arm OH Hold (right arm) 15 GHD Sit-Ups :30s Double KB FR Hold 15 GHD Sit-Ups

----- "One can have no smaller or greater mastery, than mastery of oneself." – Leonardo DiVinci The one person that will stop of us from doing what we want to do, looks back at us in the mirror. It’s good to acknowledge the primary job of our brain – it’s to keep us safe. It’s going to aim to convince us that we want to avoid risk, danger, and failure. Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea. The thought of hurling a human into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible anyways. The saying, "it’s you versus you" has merit at the start. It’s not wrong to be there - it’s actually the human condition. However, now that we recognize it... let’s change that.

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