08/12/2019

08/12/2019

  August 12, 2019
08/12/2019

Joselyn
Mindset
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Weightlifting
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Min 1: 2 Front Squat
Min 2: 4 Back Squats

Barbell: 72% of 3 Rep Max Back Squat

Metcon
Rocket Power – OPEN/PERFORMANCE (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 95/65

Target Time: 7-10min
Time Cap: 15min
Rocket Power – FITNESS (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches(75/55)
15 Bar-Facing Burpees
15 Overhead Squat (75/55)
9 Bar-Facing Burpees
9 Squat Snatches (75/55)

Rx (FITNESS): As written

Target: 7-10min
Time Cap: 15min
Next Level
Metcon (2 Rounds for weight)
SNATCH TECHNIQUE

Part 1
On the Minute x 5:
3-Position Muscle Snatch (High Hang, Hang, Floor)
3 Overhead Squats

Rest 1 Minute

Part 2
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch

*Record heaviest lifted for each EMOM

Keeping the weights on the light-moderate side here to work on snatch mechanics
Part 1:
Build between 35-45% of 1RM Snatch
Complete all 6 reps without dropping the barbell
Part 2:
Build between 55-65% of 1RM Snatch
You may drop the barbell before completing the squat snatch
Metcon (Time)
BODY ARMOR

3 Giant Sets:
7 Pausing Waiter Squats (Left) – https://www.youtube.com/watch?v=GWjuBPrUQiI
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2 Minute Between Sets

*Athlete choice on loading

Rx: As written
Scaled: Hollow Tuck Hold