06/03/2019

06/03/2019

  June 3, 2019
06/03/2019

Aran & Jen
Mindset
“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.

Metcon
A) : Hot Air (5 Rounds for time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 95/65
Scaled (FITNESS): 75/55, 15/12 Cal Row or 10/8 Cal Bike

Target: 2:30 – 3:00 per round
Next Level
B) : Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91% *RECORD IN WODIFY
C) : Front Rack Lunge (2×14)
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.
D) : Metcon (2 Rounds for weight)
POWER SNATCH TECHNIQUE

“On the :45s” x 12:
Interval #1 – 3 Snatch Grip Push Jerks – https://www.youtube.com/watch?v=qEwnbaXyufc&feature=youtu.be
Interval #2 – 3 Muscle Snatches – https://www.youtube.com/watch?v=3l9Adagax1Y&feature=youtu.be

Record weight for each movement

lternating movements every :45s, we have 6 rounds of the above, totaling 9 minutes in duration. Athletes are allowed to use two bars here for different loadings (Push Press can be taken from a rack), but the aim is to keep the percentages on the lighter side.