04/12/2019

04/12/2019

  April 12, 2019
04/12/2019

Amber showing that if you close your eyes, the calories tick by faster 😛
Mindset
“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.” If there is a single attribute that is the closest correlate to success, it may very well be grit. Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching. It’s refusing to see a “failure” as “defeat”. It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Weightlifting
A): Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 70%
Set #2 – 1 Deadlift @ 77%
Set #3 – 3 Deadlifts @ 70%
Set #4 – 1 Deadlift @ 82%
Set #5 – 3 Deadlifts @ 70%
Set #6 – 1 Deadlift @ 87%*RECORD IN WODIFY

Rest as needed, followed by…
Set #7 – 10 Reps @ 65%

Metcon
B): Metcon (Time)
BODY ARMOR

3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
100m Farmers Carry
Rest 2:00 between sets.

*RDL – NO heavier than 50% of 1RM DL
**Front Rack Carry & Farmers Carry – Weight that allows you to complete whole distance without stopping

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 15 GHD sit-ups
Scaled (FITNESS): Abmat Sit-ups

Next Level
C): Tri Sprints (3 Rounds for time)
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 rest between sets.

*Record time for each round

Rx: As written
Scaled: 20/10 Row, 20/10 Bike, 20 Shuttle Sprints

Target: 6-7min/round