Tuesday, December 10, 2019

Good Evening.

I want you to think about this question tonight as I have thought about it all weekend.

What workouts do you remember?

Do you remember the easy ones where everything went smoothly physically? Or the workouts that seemed like a breeze mentally where everything flowed well from start to finish?

Or do you remember the workouts that challenged you physically, that made you mentally tougher because you didn’t really feel motivated that day, but you worked through it anyway. The workouts where everything went wrong, but you persevered from start to finish and felt proud when you finished your last rep or the timer buzzed to finish.

For me it is the tough ones mentally that I always remember. The workouts where I do not feel motivated, but in spite of that I do them and work through the days that it doesn’t come easy. Because on those days that I don’t quit I get better, I overcome adversity, and I feel stronger, better, fitter, and that I can handle anything that life throws at me.

Figure out what workouts you remember and why you remember them and let that be your motivation the next time you are in the gym and you need a kick in the ass to get moving.

Athletics - 430/530/630

Squatting Strength & HSPU Capacity

E2MOM x 6 Rounds (12 minutes)

Rounds 1/2: 7 Back Squats + 7 Strict HSPU or 5 Box HSPU

Rounds 3/4: 5 Back Squats + 5 Strict HSPU or 5 Box HSPU

Rounds 5/6; 3 Back Squats + 3 Strict HSPU or 5 Box HSPU

For the weight for your back squats we want you going up in each round and ideally for the handstand pushups we want you moving up into a deficit if you feel comfortable with this movement. If you do not feel comfortable with this movement you can pick a number and stick that rep scheme all the way through or do work from the box to build strength and capacity.

You should be finished all your work in about 1 minute or less so think about that when picking your weight and your progressions.

Conditioning

3 minutes on - 1 minute off x 5 Rounds (19 minutes)

9 Pushups

6 KB/DB Thrusters

30 DU’s/60 SU’s

After some strength and skill work we now get to push hard here. We are keeping up with the theme of the DB/KB work for balance, stability, and coordination. Strength cycle coming up in January.

782 Kids - 330pm

Squatting Strength & HSPU Capacity

5 Rounds

3 Back Squats

5 HSPU to best depth

Conditioning

3 minutes on - 1 minute off x 3 Rounds (11 minutes)

30 secs Skipping

5 DB/KB Thrusters or MB Thrusters

5 Pushups

- Team 782