11/05/2018

11/05/2018

  November 5, 2018
11/05/2018

Mindset
“No mud, no lotus”

The mud, the adversity, grows the beautiful blossom.
Some of the most beautiful things in life come from the most adverse conditions.
Sometimes we’ll build it up in our minds that excellence and high achievements come through either chance, or natural talent. When our minds go there, we want to remind ourselves why:

It’s the easy way out to think like that.

It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

Weightlifting
Squat EMOM Wk 1 Day 1
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
55% of our estimated 1RM Front squat.
**Score will be based on FS weight as noted above.

Metcon
Blitz (Time)
5 Rounds:
20/14 Calorie Row
10 Power Clean and Jerks (135/95)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80
Scaled (FITNESS): 95/65, 15/10 cal row

Target Time: 10 – 12min
Time Cap: 15min
Next Level
Snatch Complex
5 Sets of the Complex:
1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Sets 1, 2, & 3 – 70% of 1RM Snatch
Sets 4 & 5 – 75% of 1RM Snatch
*Focus is technique over load!!!

Metcon (12 Rounds for reps)
Midline Builder
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – “X” Calorie Assault Bike
Even Minutes – “X” GHD Sit-Ups

*Record # of reps for each movement for each min.

Each passing iteration, athlete’s can add a single repetition to each minute.

Starting repetitions:
Rx Plus: Males – 15 Calorie Bike / 15 GHD Sit-Ups
Rx Plus: Females – 12 Calorie Bike / 15 GHD Sit-Ups

Rx: Males – 12 Cal Bike/12 GHD situps
Rx: Females 9 Cal Bike/12 GHD situps

Scaled: Male – 10 Cal Bike/ 20 Abmat situps
Scaled: Female – 7 Cale Bike/20 Abmat situps