10/08/2018

10/08/2018

  October 8, 2018
10/08/2018

Mindset
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

It is a skill to be able to listen.
To not hear, but listen. Sincere listening.

Be in the moment.
Listen sincerely.
And listen, not with the intent to respond, but with the intent to understand.

Metcon
Tres Amigos (Time)
7 Rounds For Time…

2 Rope Climbs
4 Alternating Dumbbell Squat Snatches (50/35)
8 Deficit Kipping HSPU (45,25/45)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 35/20, Kipping HSPU
Scaled (FITNESS): 7 Ring Rows, 20/15, H-R Push-ups

Target Time: 18 – 22min
Time Cap: 25min
Next Level
Snatch
On the Minute x 11:
Minutes 1+2+3 – Snatch Pull + Hang Sq Snatch + Sq Sn (@66-69-72%)
Minute 4 – Rest
Minutes 5+6+7 – 2 Squat Snatches (@76-79-82%)
Minute 8 – Rest
Minutes 9+10+11 – 1 Squat Snatch (@86-88-90%)
Minutes 12+13+14 – 1 Squat Snatch (@86-88-90%)
Back Squat
3 Sets of 9:
Set #1 – 9 Reps @ 73%
Set #2 – 9 Reps @ 77%
Set #3 – 9 Reps @ 81%

A 3% increase from last week.
Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

Metcon (Distance)
20:00 Recovery Row
*Every 300 Meters, complete 12 GHD Sit-Ups
**See a coach before doing GHDSU if inexperienced.

Running clock workout – the 20:00 clock continues to move during our GHD sit-ups.

Rx – as written
Scaled – abmat situps