07/08/2019

07/08/2019

  July 8, 2019
07/08/2019

Nate
Mindset
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Weightlifting
A): Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Weight Recorded will be for FS.

Barbell – 60% of 3-Rep Back Squat
This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used on *both* lifts, for all sets.

Metcon
B) : Fish Out of Water (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Rx Plus (OPEN): 155/105
Rx (PERFORMANCE): 135/95
Scaled (FITNESS): 1500m Row, 95/65

Target Time: 14-18min
Time Cap: 20min
Next Level
C) : Metcon (No Measure)
BODY ARMOR

3 Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Not for time or score, this is athlete’s choice on loading.

On the box step-overs, this is completed with (2) dumbbells, one for each hand. The aim here is not for time, but for quality effort. On each box step-up as well, we are looking for full extension on top of the box. In competition, we may be moving for speed, staying low or crouched… but not here. Let’s pull with our hamstring to full extension, standing tall, before stepping down to the opposite side.

On the tempo dumbbell bench presses, it is a 4-second negative, followed by a “regular” speed press. Use a flat bench for these repetitions.

Free to build in load, over both movements, over the course of the three rounds.