04/15/2019

04/15/2019

  April 15, 2019
04/15/2019

Danielle
Mindset
If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Weightlifting
A): Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
*Changing to Singles…
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%*RECORD IN WODIFY

B): Metcon (2 Rounds for weight)
BODY ARMOR

3 Giant Sets, resting 1:30 between:
16 KB Front Rack Reverse Lunges
4-8 Strict Toes to Bar
16 Barbell Good Mornings *Load that can be completed unbroken
4-8 Strict Toes to Bar

*Record Weight for KB & for Good Morning

Rx Plus (OPEN): 24/16
Rx (PEFORMANCE): 16/12, Laying Leg Raises – https://www.youtube.com/watch?v=RyaH-9CnVoI&feature=youtu.be
Scaled (FITNESS): 12/8, Laying Leg Raises

Next Level
C): Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%*RECORD IN WODIFY

Rest 2:00 between sets.

D): “Black and Blue” (Time)
5 RFT:
10 Power Cleans, 135/95
10 Burpees

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 95/65

Target: 6-8min
Time Cap: 12min