This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to "keep our eyes open." What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
20s jumping jacks
3 Thoracic Bridge/side
5 Cuban Press/arm
7 lateral raises
7 front raise
MOBILITY [12-15:00] Barbell Smash Triceps/Forearms 1:30/side
The pull-up is typically thought of as an upper body movement, but the lower body plays a big role in positioning and power. Here, we want to think about leading from the bottom first. The phrase we can keep coming back to is "kick-pop-pull". We’ll start with a kick of the feet, then pop the hips towards the bar, and finally pull with the arms. This order is important for finding the "weightless moment" and maintaining good core-to-extremity movement. .
10 Scap Pull-ups Video
1-3 Strict Pull-ups
5 Kip Swings
ALTERNATING DUMBBELL SNATCHES – Hands
In the dumbbell snatch, let’s look to keep the hands between the feet when the dumbbell is resting on the floor. From this position the hand should also be directly under the elbow and the shoulder. This ensures that the bell is centered on the body and that we are in a proper set-up position to start each rep. We can also think about the hands in terms of which direction the palm is facing and how we’re transferring the bell from one to the other on each rep.
Each Side With a Lighter Dumbbell:
5 Jump Shrugs (No Elbow Bend)
5 High Pulls
5 Push Press
Strict press – Squeeze the legs
Even though the press is primarily an upper body lift, the core and legs play a big role in it. Tighten up that torso, squeeze your legs and use all that muscle to press out.
3 strict press @3131
3 strict press @10X1
*5(+) do a max rep set, so if you can do more than 5 reps, keep going.
*7(+) do a max rep set, so if you can do more than 5 reps, keep going.
Alt. DB Snatch (35/25)
OPEN (RX+): DB SN (50/35)
• Today, we are looking for big sets on both the pull ups and the Dumbbell, so let’s be sure to pick a weight and a pull variation that allows for that.
• If you have 20+ unbroken pull ups, go as written. IF not there yet, let’s lower the reps or go with banded assist or Ring rows. I want every level to move fast on this one.
• Within the workout I would like to see the biggest set of each movement in 1-3 sets tops, the middle round in 1-2 sets, and the small round unbroken.
• Lets move fast today with this grippy couplet.
Alt. DB Snatch (25/15)
Double DB Rows
Alt. DB Snatch