Rotating Stations Every 1:00, for 6 (1 Round):
Station 1 - :50s Row (light pace)
Station 2 - :40s Warrior Squats + 5 Air Squats
Station 3 - :50s Row (light pace)
Station 4 - 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
Station 5 - :50s Row (light pace)
Station 6 - 2 x 3-Position Muscle Snatch + 5 Overhead Squats
Pausing Back Squat (5 x 3)
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%
1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.
Run and Gun (Time)
400 Meter Run/ 500m Row
30 Wallballs (20/14)
400 Meter Run / 500m Row
30 DB Hang Clean and Jerks (50/35)
Although breakup strategies absolutely matter, with the run involved, pacing our engine is of the larger importance here. Much like running a 5K race, we are aiming to be able to sustain a steady-state - never sprinting, never crashing - for the duration.
Only effort today, and in line with our de-load week mentality, we are not looking to set a world record here. Let's move with a purpose, but the larger aim today is a refinement of our pacing. Better to pace just a bit too much here, than to find our first round was our fastest with a steep drop-off.
On the DB hang clean and jerks, alternate every 5 repetitions.
"The most important decision we make is whether we believe we live in a friendly or hostile universe." - Albert Einstein
What’s interesting about Einstein’s question, is that both answers are true.
We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.
In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.
In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.
We choose the lens we place over our eyes.
Change our perception, and we change our world.