02/13/2019

02/13/2019

  February 13, 2019
02/13/2019

Mindset
“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. We’ll make compromises, and make comfort based decisions.

When we are committed to something… we’ll do whatever it takes. There isn’t such a thing as failure or an obstacle – only a course that didn’t work. Smarter, we adjust the sails. But we will see to victory, as we’ll accept nothing less.

No matter where we want to go in life, let’s go with our full heart. Full commitment.

Metcon
Sole Cycle (3 Rounds for reps)
AMRAP 5:
15 Lateral Burpees Over Bar
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:
15 Lateral Burpees Over Bar
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:00
15 Lateral Burpees Over Bar
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

Rx+ (OPEN): As written
Rx (PERFORMANCE): 135/95, 115/80, 95/65, 35/27 Cal Row
Scaled (FITNESS): 115/80, 95/65, 75/55, 35/27 Cal Row

Target:
1 – 53/47
2 – 58/52
3 – 63/57
Next Level
Tempo Back Squat
5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom.

Set #1 – 63%
Set #2 – 65%
Set #3 – 67%
Set #4 – 69%
Set #5 – 71-74%, based on feel. *RECORD IN WODIFY

Metcon (Weight)
Part A)
5×5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups *RECORD HEAVIEST WEIGHT

Part B)
100 Banded Good Mornings – https://www.youtube.com/watch?v=7S-WOwmPY8E&feature=youtu.be
100 Banded Pull-Aparts – https://www.youtube.com/watch?v=VHRiIjvHJpY&feature=youtu.be

Rx+: As written
Rx: Strict Pull-ups
Scaled: Ring Rows

On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups, banding as required so that we are able to find at least 5+ repetitions per round. We are looking for the added range of motion today, in chest contact. Following, rest as needed between sets, aiming to be between 2:00-3:00 per.

On Part B, we have accessory work. Choose a band that allows for at least 50 repetitions to be unbroken if we went for it, and aim to complete these totals in large, quick moving sets.