Friday, May 31

Three parts today: 1. Strength work to start our day, combining a build to a 5-Rep Weighted Pull-Up and Front Squat. 2. Benchmark Friday's continue with today's effort - "Death Race". 3. Body Armor to finish, working with a single dumbbell. ACTIVATION On the 2:00 x 6:00 (1 Round): Minutes 1+2 - 30/24 Calorie Row Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups Minutes 5+6 - 18 Sit-Ups + 18 Banded Good Mornings 1 Round, not for time: 5 Wall Squats 10 Stiff-Legged Deadlifts (empty barbell) :15s Deadhang Hold on PU Bar :30s Alternating Warrior Squats 3-2-1: Walkouts Spiderman + Reach (each side)

Front Squat + Weighted Pullup (Emom 10)

Alternating OTM x 10 (5 Rounds) Odd - 5 Weighted Pull-Ups Even - 5 Front Squats *Score weight of last set of 5 Front Squats All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here. On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let's choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

Death Race (Time)

5 Rounds: 15/10 Calorie Bike 10 Burpees Rx is on the Bike. Last completed on 18 July, 2018. Demonstrated by CompTrain Games Athlete, Cole Sager In "Death Race", we are first, and always, going to strive towards the theme of consistency. Even in shorter workouts, it becomes a focus due to the seconds that can be lost in the final rounds. Even a enormous head start from an aggressive start can disappear in this workout. Especially when it comes to calories. Inside this workout, our effort on the bike may be more important than our effort on the burpees. Calories accumulate on a sliding scale - the harder we push, the less "distance" or pedals we need to complete to cover the calories. It's not linear such as meters. If it were meters, the bike would be the opposite strategy, and become the pacer. With this in mind, by pushing the bike, and finding a steady, methodical pace on the burpees, we can track towards our optimal time. In other words, picture 75/50 calories for time on the bike at a race pace. Then compare that to a reserved, recovery-esque pace. The difference in time can be enormous (several minutes). When we do the same for the 50 burpees, it is also a significant difference, but not nearly as much so as the bike. Now of course, we aren't looking to hammer the first three round of calories as if there isn't two additional rounds to follow - we are still pacing our efforts across, but we are looking to make the concerted effort to push our speed here… as it pays off. This workout comes down to the last two rounds… let's grit and grind.


Metcon (AMRAP - Rounds)

3 Giant Sets: 50' DB OH Walking Lunge (left arm) 10 Single DB Stiff-Legged DL (left arm) 50' DB OH Walking Lunge (right arm) 10 Single DB Stiff-Legged DL (right arm) 21 GHD Sit-Ups Rest 2:00 between sets. Completing first on the left side, and then the right, we'll walking lunge 50' with the bell overhead followed by 10 stiff legged deadlifts. On the walking lunge, with this effort not being for time, let's focus on body position beneath the bell. Push the bicep as close to the ear as we can while extending as if the weight was three times as heavy. Be wary of compensation here… with the weight in our left hand, the body will have the natural tendency to try to sway right to balance. Square off to the center, with midline on and strong. On the stiff-legged deadlifts, this is as well with a single dumbbell. With the weight in our left hand, as we hinge forward, allow the left leg to trace up and away from our body. In other words, we are planted right the right foot on the ground while the weight is in the left hand, and vice versa for when we switch. The integrity of the positions is more important than the loadings here… let's increase as we see fit over the three rounds, keeping the right theme in mind - sound mechanics over load.

---------------------- "Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain." - Vivian Greene It is very common for us to await the "right time". The right time to start. The right time to change jobs. The right time to have that uncomfortable conversation. We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we'll fail. It's here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.

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