02/12/2019

02/12/2019

  February 12, 2019
02/12/2019

Mindset
“In 20 years from now, you’ll be more disappointed in the things you didn’t do.” – Mark Twain

Starting, can be the single largest challenge in life.
It’s the human condition – we don’t like change. We prefer the status quo, because we know what to expect. It’s familiar and comfortable. It’s safe.

Yet playing it safe, is ironically the most dangerous thing we can do.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on what we didn’t.

Weightlifting
Tempo Power Snatch
10 Sets:
1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%
Sets #9+10 – 70-75%, based on feel.
*Record last sets in WODIFY

Metcon
Double Bubble (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double-Unders
5 Power Snatches (135/95)
25 Double-Unders
5 Bar Muscle-Ups

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80, 10 C2B Pull-ups
Scaled (FITNESS): 50 singles, 95/65, Pull-ups or Ring Rows

Target: 4rds plus
Next Level
Metcon (No Measure)
Not for Score:
10:00 of Handstand Walk Practice

On the handstand walks, mark a 25′ section in 5′ increments. If we come down during the handstand walk, we’ll retrace back to the last successfully completed section. This is in preparation of a 25′ section that may come in the Open, where stopping after 25′ to turn around is a skill in and of itself.

Scaling Options to Practice:
Handstand Weight Shifting – https://www.youtube.com/watch?v=OAfvOJUovdg&feature=youtu.be
Box Shoulder Taps – https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be

Metcon (3 Rounds for reps)
STAMINA CONDITIONING

On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping HSPU

*Score is lowest amount of reps completed in a given minutes for each movement.

Rx: As written
Scaled: Abmat situps, 12/10 cal row, DB Push Press (35/20)