06/06/2019

06/06/2019

  June 6, 2019
06/06/2019

Autumn
Mindset
“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance… it is by choice.

Weightlifting
A) : Deadlift
1 Set of 5 – 70%
3 Sets of 3 – 73-76-79
5 Sets of 1 – 82-85-88-X-X
*RECORD HEAVIEST

The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles.

Metcon
B) : Joker (Time)
For time:

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Rx Plus (OPEN): 225/155
Rx (PERFORMANCE): 185/135
Scaled (FITNESS): 155/105, Abmat situps

Target Time: 6-8min
Time Cap: 12min
Next Level
C) : Metcon (No Measure)
AEROBIC CAPACITY

Athlete’s choice of machine, with preference in the following order:
1. Assault Bike
2. Rower
3. Ski Erg

5 x 3:00 on, 1:00 off
1:30 – Light Effort
1:00 – Moderate Effort
:30s – Hard Effort