02/06/2019

02/06/2019

  February 6, 2019
02/06/2019

Mindset
“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause”. Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do.
And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort – only we do.

Weightlifting
Tempo Back Squat
5 Sets of 2 Reptitions
*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 60%
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68-70%, based on feel.*RECORD IN WODIFY

Metcon
After Party (Time)
For Time…
1-2-3-4-5-6-7-8-9-10: DB Front Squats (70/50)
*30 Double-Unders after each round

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 50/35
Scaled (FITNESS): 35/20, 60 singles

Target Time: 6-9min
Time Cap: 15min
Next Level
Metcon (No Measure)
GYMNASTIC CONDITIONING

5 Rounds, Not for Time:
2 Rope Climbs (15′)
8 Box Step-Ups (50’s/35’s, to 24″/20″ boxes)
12 Handstand Pushups

Rx Plus: As written
Rx: 35/20, 24″/20″, 9 HSPU
Scaled: Lighter than Rx DB, 20″, 12 DB Push Press