April 17, 2019

“Gillysdottir” soaking in some fitness in preparation for her eventual 2037 Games performance.
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

A): Push Press
4 Sets of 6 Repetitions
Set #1 – 73%
Set #2 – 75%
Set #3 – 77%
Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

B): “Heartbreak Kid” (Time)
3 rounds of:
10 Front Squats (185/135#)
20 Chest-to-Bar Pull-ups
50 Double-unders

Rx Plus – (As written)
Rx – (155/105), Pull-ups

Scaled – 135/95, ring rows, 100 single unders

Target Time 8-10min
Time Cap 12min

Next Level
C): Tempo Front Squat
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat
Set #2 – 55%
Set #3 – 60%
Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.*RECORD FINAL WEIGHT

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.