4/10/2019

4/10/2019

  April 10, 2019
4/10/2019

The “Daddy Jungle Gym”
Mindset
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Zaglar

It’s not uncommon for one to view soldiers as “robots”.
As in, viewing them as emotionless beings, carrying out the mission at all costs. Unwavering through any circumstance. Like a machine.

This is, of course, not the case. Instead, the soldier operates on a specific set of unconscious behaviors. Behaviors built through rigorous training, repeated countless times over. So much that, they’ve become automatic habits. He or she doesn’t even need to think about them. They just happen.

We all have “things” about ourselves that we convince ourselves we can’t change. Sometimes they’ll show in justifications such as, “That’s just how I am”, or, “I don’t do well in those situations”.

The missing link is our discipline here. We can apply the same tools we use in training double-unders to anything else. Identification, and disciplined training.

We can train ourselves not to react with anger, so that we aren’t flustered at daily obstacles. We can train ourselves to shut off gossip, so that we don’t feed into an already poor situation. We can train ourselves in anything – every reaction, every emotional response – so long as, we have the discipline to do it.

Although that sounds overly simple… it is. We know simple isn’t easy. This will take incredible amounts of work and grit. But think of the steady soldier on the battlefield. This did not happen by accident. We too, can train our behaviors. We just have to put in the work.

Weightlifting
A): Push Press (4×6 )
4 Sets of 6 Repetitions
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%*RECORD IN WODIFY
Metcon
B): Metcon (No Measure)
BODY ARMOR (A)

3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

*Let’s plan on having two weights – one for our strict press, and one for our row.
Free to build over the rounds in loading, while maintaining the goal of each set being completed unbroken.
For clarification, let’s complete 12 presses on one side, and then change arms for our second 12 presses. Then we’ll move to the row.

Next Level
Rear End (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Rx Plus (OPEN): as written
Rx (PERFORMANCE): 40 DU, 155/105
Scaled (FITNESS): 120 Singles, 15/11 Cal Bike, 135/95

Target: 3rds plus
Metcon (No Measure)
BODY ARMOR (B)

Accumulate 1:30 in an L-Sit

The further we extend our toes from the body, the more challenging this movement becomes.

From most difficult:
1) Locked out elbows, locked out knees, toes pointed.
2) Locked out elbows, bent knees by ~45%.
3) Locked out elbows, bent knees by ~90% (tuck).

Aim is to challenge ourselves, but not the point where we cannot complete at least 20 seconds on the first set. Take as many sets as needed to reach the 1:30 total, but let’s move with a purpose here.