06/12/2019

06/12/2019

  June 12, 2019
06/12/2019

April
Mindset
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Metcon
A): Slap Happy V2 (3 Rounds for reps)
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (115/85)
4 Burpee Box Jumps (30″/24″)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (135/95)
4 Burpee Box Jumps (30″/24″)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (155/105)
4 Burpee Box Jumps (30″/24″)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 95/65, 115/85, 135/95, 24/20″
Scaled (FITNESS): 45/35, 75/55, 95/65, 24/20″ Burpee Step-ups

Target:
1. 40 reps plus
2. 30 reps plus
3. 20 reps plus
Next Level
B): Metcon (Time)
STRICT HSPU

10 Sets for Time:
40% of Max Strict HSPU

Rx Plus: As written
Rx: Elevated strict HSPU
Scaled: Standing DB strict press (35/20)

C): Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat

Percentages:
Set #1 – 60% of estimated 1RM OHS
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Set #5 – 72%*RECORD IN WODIFY

*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

D) : Snatch Balance
Snatch Balance – https://www.youtube.com/watch?v=9536owLEv7g&feature=youtu.be

5 Sets of 2

Set #1 – 50% of estimated 1RM OHS
Based off feel, steadily climb in our remaining (4) sets.
*RECORD HEAVIEST SET