May 13, 2019

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead urinated on by the prison guards for their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited another jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

A) : Power Snatch
Part #1 – Muscle Snatch – https://www.youtube.com/watch?v=3l9Adagax1Y&feature=youtu.be
3 Sets of 5:
Sets at 37%, 42%, 47%

Part #2 – Complex
3 Sets:
3 Snatch Grip Push Jerks (behind the neck) – https://www.youtube.com/watch?v=qEwnbaXyufc&feature=youtu.be
3 Power Snatches
Sets at 50%, 53%, 56%

Part #3 – Power Snatch
Every :45s x 6: 1 Power Snatch
Sets #1+2 – 62%
Sets #3+4 – 66%
Sets #5+6 – 70%*RECORD IN WODIFY

B) : Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Scaled (FITNESS): 95/65#

Target Time: 3-6min
Time Cap: 8min

Next Level
C): Back Squat
Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%*RECORD IN WODIFY
REST 2:00 between sets
D): Back Rack Lunge (2×14)
2 Sets of 14 @ 43%

*Reverse Lunge

Building off last week, increasing by 3%. This percentage is based on your current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

E): Metcon (No Measure)

Alternating Tabata:
AbMat Sit-Ups
Hollow Rocks – https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be

Rx Plus: As written
Rx: Hollow Hold
Scaled: Hollw Tuck Hold – https://www.youtube.com/watch?v=l6s1F0Xj0wk

“Tabata” is an interval system – :20s on, followed by :10s off.
We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.