12/03/2018
December 3, 201812/03/2018
Mindset
Weightlifting
Squat EMOM Wk 5 Day 1
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
*Both* lifts are performed with the same load:
67% of our estimated 1RM Front squat.
**Score based on FS reps
Metcon
“Freedom Sauce” (4 Rounds for reps)
AMRAP 3:
21 Overhead Squats (95/65#)
21 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Lateral Burpees over Bar
Max Calorie Row
21 Overhead Squats (95/65#)
21 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Lateral Burpees over Bar
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Lateral Burpees over Bar
Max Calorie Row
Rx Plus – As written
Rx – (95/65), (105/75), (115/80), (135/95)
Scaled – (75/55), (95/65), (105/75), (115/80)
Target: 10 cals plus/round
Next Level
Weightlifting
Snatch Complex
5 Sets of the Complex:
1 Snatch Pull + 1 High Hang Squat Snatch (Pockets) + 1 Hang Squat Snatch (Knees) + 1 Low Hang Squat Snatch (Shin, but not Floor)
1 Snatch Pull + 1 High Hang Squat Snatch (Pockets) + 1 Hang Squat Snatch (Knees) + 1 Low Hang Squat Snatch (Shin, but not Floor)
Set #1 – 60% of 1RM Snatch
Set #2 – 65% of 1RM Snatch
Set #3 – 70% of 1RM Snatch
Sets #4+5 – 75-80% of 1RM Snatch *Record in WODIFY
We create our world.
What we experience, what we feel, see, touch… it’s all a creation of our own perceptions.
If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.
To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.
This is not a bad thing to recognize that our thinking has put us into downward spirals at times, or into dark corners… it is instead, a great thing. A revelation we can use to massive advantage.
Because just as our thinking has manifested the problems we may have today, it can manifest its solutions.