May 11, 2019

Carly, Logan, & Mason
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street.

Yet, they were there the whole time.

We see what we are looking for. It’s called the “Reticular Activation System”.

This is a built in, real system each one of us has innately… it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly. It’s an incredible power, effectively bringing into our world what our thoughts are hovering around.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Our mind is going to have words, whether we like it or not. The choice of those words… that one is on us. Let’s fill it with the reasons why we are going to succeed.

A) : Sleep Walk (3 Rounds for reps)
In Teams of 3…

Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 120/85, 90/60, 60/45 Cal Rows, 75/55#, 95/65#, 115/80#
Scaled (FITNESS): 120/85, 90/60, 60/45 Cal Rows, 65/45#, 75/55#, 95/65#

1. 100 plus
2. 50 plus
3. 40 plus
Next Level
Overhead Squat (1×1)
With a 10:00 clock…
Build to a 1RM Overhead Squat

All repetitions are taken from the rack. After warming with the empty barbell, complete these first 5 sets in rapid succession from each other. No need for anything more than a 45s rest between.

1 Set – 1 Pausing OHS + 1 OHS @ 35% (of estimated 1RM OHS)
1 Set – 1 Pausing OHS + 1 OHS @ 40%
1 Set – 1 Pausing OHS + 1 OHS @ 45%
1 Set – 1 Pausing OHS + 1 OHS @ 50%
1 Set – 2 OHS (no pause) @ 55%

From here, let’s change to singles. Start the clock using the full 10 min, there is no rush here. Let’s build steadily, where we are now able to make larger jumps given how we are sufficiently warm.

C) : Metcon (No Measure)

3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each) – https://www.youtube.com/watch?v=U1u8P0zp3gs&feature=youtu.be
200m Single Kettlebell Farmers Carry – https://www.youtube.com/watch?v=wFzCFWp8qqY&feature=youtu.be
30 Weighted AbMat Sit-Ups * Anchor Feet
Rest 2:00 between sets

*Athlete choice on loading and free to build across sets.