The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is "out of my control". That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
30 Seconds Each:
Hang Muscle Cleans
Frog Hops Video
Strict Press + Reach
Slow Power Clean and Jerks
TEACHING + SPECIFIC WARMUP [10:00 – 17:00]
BURPEES – Footwork
With a longer workout today, we’re going to keep these teaching points short and simple. The focus is on solid footwork for each movement. 100 burpees is a lot of reps. The goal here is to find the footwork that allows you to keep moving without stopping. Whether you jump-up or step-up is less important than not stopping. Choose the option that you won’t stop with.
3 Step-up Burpees
3 Jump-up Burpees
Pull Ups – Feet
Let’s try to keep the feet together in our pulling today. Feet together helps keep tension in the legs and helps with snapping in and out of the arch and hollow positions.
5 kip Swings
3-5 pull ups
CLEAN AND JERKS – Footwork
For a smooth transition right from the clean into the jerk, let’s receive the clean with the heels on the ground and the hips back. When we catch on the toes, it’s a lot harder to go right overhead with the weight. Catching with the heels down in the clean allows for better power and less effort in the jerk.
5 Clean and Jerks
RUN – Footwork
With 2 miles of running today, being efficient is important. Something we’ve talked about in the past is "running quietly". This simple cue can help us absorb our bodyweight better and run faster, as it can prevent heel striking. Try to make as little sound with your feet as possible during these runs.
Prep During Practice Round
1 Mile Run
50 Pull ups
1 Mile Run
• This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting
• This workout is intended to take about 25-40 minutes to complete
• Rough timeline for each movement:
* 30 Clean and Jerks: 3-5 Minutes
* 1 Mile Run: 7-9 Minutes
* 10 Rope Climbs: 2-3 Minutes
* 1 Mile Run: 7-9 Minutes
* 100 Burpees: 7-12 Minutes
• Choose weights and variations that allow for completion within this time frame
CLEAN AND JERKS
• The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh
• Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout
• These are standard burpees requiring chest and thighs to the floor in the bottom
• You can jump up or step up of the floor
• Finish with some air under the feet and a small clap overhead
• When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete
1 MILE RUN
• 2k Row
• 1,600 Meter Ski Erg
• 100/75 Calorie Bike
• 160/115 Calorie Schwinn Bike
• Reduce Reps
• 3 Minutes of Practice
• 50 Pull-ups
• 40 Chest to Bar Pull-ups
• 30 Strict Pull-ups
30 Clean and Jerks, 135#
10 Rope Climbs, 15′
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
7 Hang Power Clean & Push Press (95/65)
15 Ring Rows
rest 1:00 after each round
Let’s pace accordingly, and shoot for consistent rounds
There is a build in 1:00 rest after each round to help preserve intensity.