08/14/2019

08/14/2019

  August 14, 2019
08/14/2019

Mama T chasing Tessa down during the TriChallenge Comp
Mindset
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” -Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Weightlifting
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2*

*Record in WODIFY

Here is a general breakdown you can follow for sets:
3-4 Warmup Sets
3-4 Sets to Build to Heavy 6
2-3 Sets to Build to Heavy 4
1-3 Sets to Build to Heavy 2

Metcon
“Optimus Prime” – OPEN/PERFORMANCE (AMRAP – Reps)
ARMAP 7:
Wallballs (20/14, 10′)
*EMOM 5 deadlifts @ 225/155#

R+ (OPEN): as written
Rx (PERFORMANCE): 20/14#, 10/9′, 185/135#

*Score is only WB reps!
Target: 80reps plus
Optimus Prime – FITNESS (AMRAP – Reps)
ARMAP 7:
Wallballs (14/10, 10’/9′)
*EMOM 5 deadlifts @ 155/105#

Rx (FITNESS): 14/10#, 9′, 155/105#

*Score is only WB reps
Target: 80+ reps
Next Level
Metcon (5 Rounds for calories)
ODD OBJECT CONDITIONING

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row

*Athlete choice on sled weight
**Score is total calories rowed

Metcon (No Measure)
RECOVERY & MIDLINE

15 Minute Erg Bike Recovery

On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)

Rx Plus: As written
Rx: 14/10# WB
Scaled: Weight Abmat Sit-up