April 9, 2019

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.

A): “Doce” (3 Rounds for reps)
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20″)

Rx (OPEN/PERFORMANCE): as written
Scaled (FITNESS): 115/80, 95/65, 75/55

Target: 150/130 reps plus
Next Level
B): Strict HSPU (1 x Max Reps )
Strict Handstand Pushups
1 Attempt for Max Repetitions

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

C): Strict Pull-Ups (1 x Max Reps )
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
D): Metcon (No Measure)

3 Sets, not for score:
30 GHD Sit-Ups
200 Meter Farmers Carry
Rest 1:00-2:00 between sets.

Aim is to go heavy on the farmers carry, and free to build over the course of the three rounds.