05/08/2019May 8, 2019
Pain gets a bad rap.
Not in our world.
Pain is a purely a temporary feelingâ€¦ where suffering is a state of mind.
As Tony Robbins puts it, itâ€™s purpose is to move us forward. Itâ€™s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. Itâ€™s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
1,000 Meter Row
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Rx Plus (OPEN): 50/35#, 24/20″
Rx (PERFORMANCE): 35/20#, 24/20″
Scaled (FITNESS): Lighter than Rx, Step-Up Overs
Time Cap: 15min
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
Rx Plus (OPEN): As written
Rx (PERFORMANCE): Strict Pull-ups
Scaled (FITNESS): Banded Strict Pull-ups, Abmat sit-ups, Hanging L-tuck
*Athlete choice on loadings.
Aim is to build to a moderate on each – weighted pull-up and good morning. These pull-ups are intended to be strict, either using a belt, or by holding a dumbbell between the thighs/feet. If we are not yet completing weighted pull-ups, complete these as strict, banding as necessary to find the repetitions.
On the good morning, let’s stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load, but moved well.
800 Meter Sled
First 200 Meters – Sled Pull (facing away)
Second 200 Meters – Sled Drag (facing sled)
Third 200 Meters – Sled Pull (facing away)
Fourth 200 Meters – Sled Drag (facing sled)
Athlete’s choice on loading, given the various sleds and surface types amongst us. Stimulus wise, we are looking for a challenging load that we are walking with, and not running. But, a load that we are confident we could complete in 100m sections. That is, a single (and brief) break in each 200 meter section.