03/05/2019March 5, 2019
We are like the bird.
We can go anywhere in the world.
But despite having such an incredible capability, something holds us back.
I donâ€™t have the time.
Iâ€™m not educated enough.
Iâ€™m too old.
Iâ€™m too young.
I canâ€™t afford this.
This is all Iâ€™ve ever known.
Iâ€™m afraid to fail.
Every single one of the above can be legitimately, true. But even if that were the case, it doesnâ€™t change the core of what they are. A list of excuses.
This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is.
What Harun Yahya expresses is a perspective: we always have the choice.
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
Rx Plus (OPEN): As written
Rx (PERFORMANCE): 185/135, Cal Row
Scaled (FITNESS): 155/105, Cal Row
*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 – 3 inches off the floor
Pause #2 – Just past the knee
Set #1 – 80% of 1RM Clean
Set #2 – 85%
Set #3 – 90%*Record in WODIFY
Focusing on positioning here!
2 Power Cleans
1 Split Jerk
Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be “touch and go” power cleans.
Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.
*Athlete choice for DB weight.
On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision.
On the dumbbell bench press, we are looking for the traditional flat bench, dumbbell press. These weights do not need to be the same used for the single legged deadlifts.
Lastly, on the hip extensions, hold a plate across the chest, with loads varying from 15# to 45# for stronger athletes. These are not intended to be exceedingly heavy, but rather more of a “repetition weight”.