08/13/2019

08/13/2019

  August 13, 2019
08/13/2019

Jim sporting his best ZZ Top look on the rower
Mindset
“If we did all the things we are capable of, we would literally, astound ourselves.” -Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Metcon
Monkey Business – OPEN/PERFORMANCE (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean & Jerks (50/35) – Alt. arms every 5 reps
15 Chest to Bar Pull-ups

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 35/20, Pull-ups

Target: 12-15min
Time Cap: 18min
Monkey Business – FITNESS (Time)
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean & Jerks (20/15) – Alt. arms every 5 reps
15 Jumping C2B Pull-Ups

Rx (FITNESS): As written

Target: 12-15min
Time Cap: 18min
Next Level
Metcon (No Measure)
GYMNASTICS FOCUS WORK

Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups

Rx Plus: As written
Rx: C2B, Elevated Strict HSPU
Scaled: Ring Rows, Standing DB Strict Press (35/20)

Metcon (Time)
BODY ARMOR

3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows – https://www.youtube.com/watch?v=wiyVfcpY34o

Rest 2 Minutes Between Sets

*Athlete Choice on DB loading

Upper body focused body armor session
Superset means you’ll move directly from the bench to the rows and rest for 2 minutes after
Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set
Your choice whether to build in weight/tension or stay the same across
For the Dumbbell Incline Bench:
Face the palms away from the body
Touch the chest at the bottom
Touch the inside bells together at lockout