Monday, March 4

Team, Retest 19.2 Day. Open Registrants, Don't forget to enter your score before 8:00pm! ACTIVATION Rotating Stations Every 1:00, for 10 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope (singles or doubles) + 7 Empty BB or Dowel OHS Station 3 - :50s Warrior Squats Station 4 - 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches Station 5 - 15 AbMat Sit-Ups + 10 Hollow Rocks

Back Squat (5-3-5-3-5-3)

6 Sets: Set #1 - 5 Repetitions @ 70% Set #2 - 3 Repetitions @ 75% Set #3 - 5 Repetitions @ 70% Set #4 - 3 Repetitions @ 80% Set #5 - 5 Repetitions @ 70% Set #6 - 3 Repetitions @ 85% 3 Waves. All three sets of 5 are completed at 70%, and the three sets of 3 progress from 75-80-85%. Rest as needed between sets.

Metcon (Weight)

With a 12:00 Time Cap: 45 Sit-Ups 30/24 Calorie Row 15 Ring Row 15 Pushups In Time Remaining: Build to a Heavy Squat Snatch* Score is the heaviest squat snatch lifted inside the 12:00 window. Rx+ GHD, 15 Bar Muscle Up = 15 Pullups/15 Pushups In this piece, we are building to a heavy squat snatch single. There is a catch however, a "buy-in". Before the athletes moves to the barbell, we'll complete the three movements. If this takes us 6:00 to complete, we have 6:00 remaining in the 12 minute cap to find our heavy for the day. At each barbell, we are looking for a single repetition before changing loads to the next, and we are looking to train our squat snatch today. For our Snatch - Start at 70% and climb each rep (10# for males per lift, 5# for females).

Adele (Time)

21-15-9: Double Dumbbell Power Snatches Pull-Ups Push Jerks Dumbbells - 40's/25's Push Jerk - 115/80 Rx+ 50's/35's, C2B, 135/95 In "Adele", we have a mid-range triplet that favours horsepower. Stimulus wise, we are looking for dumbbells that we could complete 21+ repetitions unbroken, when fresh. On the push jerk, we are looking for a load that we are confident we could push jerk for 21+ repetitions unbroken when fresh as well. A heavier load than the standard we often see, but only by a manageable amount. As we enter, although all three rounds descend in repetitions, we want to take note that 60% of the work in this 21-18-15 takes place after the round of 21's. If it were a 21-15-9, that percentage is closer to 45%. In traditional 21-15-9's, we aim to accelerate through in the second half, and we start the same at the opening of the 18's, we may fizzle out too soon. Proper pacing in this front end is a must. On the double-dumbbell snatches, both dumbbells start between the legs, with the dumbbell heads facing the same way as the athlete.. Standing in a width that is similar to our kettlebell swing stance, it's a double-arm, dumbbell snatch. As we finish overhead, our thumbs should be facing behind us, putting us into a stronger overhead position (external rotation). Knowing we have CTB pull-ups next, a focus on keeping the arms long in the bottom is important here. Any slight arm bend here will fatigue our pull for the following repetitions.

On these following CTB Pull-Ups, small sets can be an advantage here. Often we could complete this opening set unbroken or in two large chunks, but looking ahead, it won't be as important to maintain large sets, as it is important to maintain a consistent momentum forward. It's more about how much time in this workout as we not moving forward. 8-7-6 is a talking point for the CTB's, knowing that this is the front end of a workout. On the push jerks, we may take a similar strategy. Controlled breaks, but, pushing a bit

------------ "Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." – James Clear If someone has 10 coins, are they rich? Let’s say no. What if they have 100 coins. Probably not. What about 1,000 coins? There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as "rich". We know it wasn’t *just* the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say "yes" to the question without it. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up. A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, "this won’t make a difference". Yet at the end of the day, just like the single coin, it truly is all that matters.

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